Murder, Mayhem, & Miles Wed, 04 Mar 2026 21:42:48 -0500 https://runningscaredwithcoachchristine.buzzsprout.com en-us © 2026 Murder, Mayhem, & Miles yes Support this Podcast 2ff64e71-9309-5af3-81b7-e673b0825877 Christine Hetzel episodic true Join Coach Christine, Level 2 RRCA and Run-Walk-Run Certified Running Coach, to explore how to be a lean, mean, true crime-fighting running machine. Each episode will feature a new true crime case while also following a guided, structured running workout. Listen to murder & mayhem, while getting in your miles!

]]> Buzzsprout (https://www.buzzsprout.com) running, true crime, coach, workout, run coach, spooky, ghost stories, Christine Hetzel https://storage.buzzsprout.com/fz3q98un88413czfwsck77ctd6p6?.jpg Murder, Mayhem, & Miles Murder, Mayhem, & Miles - Killer Couples - Bonnie & Clyde Murder, Mayhem, & Miles - Killer Couples - Bonnie & Clyde Hello, true crime friend,

Today's episode is the final installation of the Murder, Mayhem, & Miles - True "Crime" Love Never Dies as we learn about some of the most notorious "killer couples."

 This virtual challenge accompanied the following Running Scared with Coach Christine podcast schedule.

1/24 – The Wicked Wests
1/31 – The Ken & Barbie Killers featuring Burden of Proof Podcast
2/7 – The Twilight Killers
2/14 – Bonnie & Clyde

Missed it? Want to participate in a future mileage accountability challenge? Make sure you sign up for future newsletters and never miss out again. Get on the list >>

Workout:
5 - minute walking or light jog warm-up

Sets:
5 - minute conversation pace RPE effort 3-5
1 - minute pace change walk or tempo 

5 - minute walking cool-down

Please consult a physician before starting any new workout routine.
Support the show

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hello, true crime friend,

Today's episode is the final installation of the Murder, Mayhem, & Miles - True "Crime" Love Never Dies as we learn about some of the most notorious "killer couples."

 This virtual challenge accompanied the following Running Scared with Coach Christine podcast schedule.

1/24 – The Wicked Wests
1/31 – The Ken & Barbie Killers featuring Burden of Proof Podcast
2/7 – The Twilight Killers
2/14 – Bonnie & Clyde

Missed it? Want to participate in a future mileage accountability challenge? Make sure you sign up for future newsletters and never miss out again. Get on the list >>

Workout:
5 - minute walking or light jog warm-up

Sets:
5 - minute conversation pace RPE effort 3-5
1 - minute pace change walk or tempo 

5 - minute walking cool-down

Please consult a physician before starting any new workout routine.
Support the show

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Buzzsprout-12253289 Tue, 14 Feb 2023 13:00:00 -0500 1920 2 4 full true Murder, Mayhem, & Miles - Killer Couples - The Twilight Killers Murder, Mayhem, & Miles - Killer Couples - The Twilight Killers Hello, true crime friend,

Today's episode is the third installation of the Murder, Mayhem, & Miles - True "Crime" Love Never Dies as we learn about some of the most notorious "killer couples."

We started our virtual milage journey on Jan. 16 and it will end on Valentine’s Day. This virtual challenge will accompany the following Running Scared with Coach Christine podcast schedule.

1/24 – The Wicked Wests
1/31 – The Ken & Barbie Killers featuring Burden of Proof Podcast
2/7 – The Twilight Killers
2/14 – Bonnie & Clyde

Workout:
5 - minute walking or light jog warm-up

4 - minute Tempo RPE  6-7
1 - minute active recovery RPE 2-4
4 - minute Tempo RPE  6-7
1 - minute active recovery RPE 2-4
4 - minute Tempo RPE  6-7
1 - minute active recovery RPE 2-4
4 - minute Tempo RPE  6-7

5 - minute walking cool-down

Please consult a physician before starting any new workout routine. 
Support the show

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hello, true crime friend,

Today's episode is the third installation of the Murder, Mayhem, & Miles - True "Crime" Love Never Dies as we learn about some of the most notorious "killer couples."

We started our virtual milage journey on Jan. 16 and it will end on Valentine’s Day. This virtual challenge will accompany the following Running Scared with Coach Christine podcast schedule.

1/24 – The Wicked Wests
1/31 – The Ken & Barbie Killers featuring Burden of Proof Podcast
2/7 – The Twilight Killers
2/14 – Bonnie & Clyde

Workout:
5 - minute walking or light jog warm-up

4 - minute Tempo RPE  6-7
1 - minute active recovery RPE 2-4
4 - minute Tempo RPE  6-7
1 - minute active recovery RPE 2-4
4 - minute Tempo RPE  6-7
1 - minute active recovery RPE 2-4
4 - minute Tempo RPE  6-7

5 - minute walking cool-down

Please consult a physician before starting any new workout routine. 
Support the show

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-12199809 Tue, 07 Feb 2023 05:00:00 -0500 1800 2 3 full true Murder, Mayhem, & Miles - Killer Couples - The Ken & Barbie Killers with Burden of Proof Podcast Murder, Mayhem, & Miles - Killer Couples - The Ken & Barbie Killers with Burden of Proof Podcast Hello, true crime friend,

Today's episode is the second installation of the Murder, Mayhem, & Miles - True "Crime" Love Never Dies as we learn about some of the most notorious "killer couples."

Weekly winners, a private community page for accountability, a personal mileage tracker, and lots of fiendish fun for just $20.  Join today

We started our virtual milage journey on Jan. 16 and it will end on Valentine’s Day. This virtual challenge will accompany the following Running Scared with Coach Christine podcast schedule.

1/24 – The Wicked Wests
1/31 – The Ken & Barbie Killers featuring Burden of Proof Podcast
2/7 – The Twilight Killers
2/14 – Bonnie & Clyde

Huge thank you to Alysia & Savannah, the dynamic duo behind Burden of Proof Pod. They meticulously researched the Ken and Barbie case and brought us the "runner's digest" version to help accompany you through your "killer workout" miles.

Want to hear the nitty-gritty details? Go check out Case No. 3 and the 2-part series on Burden of Proof here >> and join their community page here >>

Workout:
5 - minute walking or light jog warm-up
7 - minute conversation pace RPE 3-5
1 - minute pace change (walk or pick-up your pace)
7 - minute conversation pace RPE 3-5
1 - minute pace change (walk or pick-up your pace)
10 - minute conversation pace RPE 3-5
1 - minute pace change (walk or pick-up your pace)
5 - minute walking cool-down

Please consult a physician before starting any new workout routine. 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hello, true crime friend,

Today's episode is the second installation of the Murder, Mayhem, & Miles - True "Crime" Love Never Dies as we learn about some of the most notorious "killer couples."

Weekly winners, a private community page for accountability, a personal mileage tracker, and lots of fiendish fun for just $20.  Join today

We started our virtual milage journey on Jan. 16 and it will end on Valentine’s Day. This virtual challenge will accompany the following Running Scared with Coach Christine podcast schedule.

1/24 – The Wicked Wests
1/31 – The Ken & Barbie Killers featuring Burden of Proof Podcast
2/7 – The Twilight Killers
2/14 – Bonnie & Clyde

Huge thank you to Alysia & Savannah, the dynamic duo behind Burden of Proof Pod. They meticulously researched the Ken and Barbie case and brought us the "runner's digest" version to help accompany you through your "killer workout" miles.

Want to hear the nitty-gritty details? Go check out Case No. 3 and the 2-part series on Burden of Proof here >> and join their community page here >>

Workout:
5 - minute walking or light jog warm-up
7 - minute conversation pace RPE 3-5
1 - minute pace change (walk or pick-up your pace)
7 - minute conversation pace RPE 3-5
1 - minute pace change (walk or pick-up your pace)
10 - minute conversation pace RPE 3-5
1 - minute pace change (walk or pick-up your pace)
5 - minute walking cool-down

Please consult a physician before starting any new workout routine. 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-12064829 Tue, 31 Jan 2023 05:00:00 -0500 2220 2 2 full true Murder, Mayhem, & Miles - Killer Couples - The Wicked Wests of 25 Cromwell St. Murder, Mayhem, & Miles - Killer Couples - The Wicked Wests of 25 Cromwell St. Hello, true crime friend,

Today's episode is the first installation of the Murder, Mayhem, & Miles - True "Crime" Love Never Dies as we learn about some of the most notorious "killer couples."

Rose and Fred West are a match made in "hell" for any of the victims who came across them; this case is hell-a-intense. So proceed with caution!
TW: rape, incest, bestiality, sexual abuse, physical abuse, child abuse, torture, and murder

Weekly winners, a private community page for accountability, a personal mileage tracker, and lots of fiendish fun for just $20.  Join today

We started our virtual milage journey on Jan. 16 and it will end on Valentine’s Day. This virtual challenge will accompany the following Running Scared with Coach Christine podcast schedule.

1/24 – The Wicked Wests
1/31 – The Ken & Barbie Killers featuring Burden of Proof Podcast
2/7 – The Twilight Killers
2/14 – Bonnie & Clyde

Workout:
5 - minute walking or light jog warm-up
10 - minute conversation pace RPE 3-5
2 - minute tempo RPE 6-8
10 - minute conversation pace RPE 3-5
2 - minute tempo RPE 6-810 - minute conversation pace RPE 3-5
10 - minute conversation pace RPE 3-5
2 - minute tempo RPE 6-8
8 - minute walking cool-down

Please consult a physician before starting any new workout routine. 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hello, true crime friend,

Today's episode is the first installation of the Murder, Mayhem, & Miles - True "Crime" Love Never Dies as we learn about some of the most notorious "killer couples."

Rose and Fred West are a match made in "hell" for any of the victims who came across them; this case is hell-a-intense. So proceed with caution!
TW: rape, incest, bestiality, sexual abuse, physical abuse, child abuse, torture, and murder

Weekly winners, a private community page for accountability, a personal mileage tracker, and lots of fiendish fun for just $20.  Join today

We started our virtual milage journey on Jan. 16 and it will end on Valentine’s Day. This virtual challenge will accompany the following Running Scared with Coach Christine podcast schedule.

1/24 – The Wicked Wests
1/31 – The Ken & Barbie Killers featuring Burden of Proof Podcast
2/7 – The Twilight Killers
2/14 – Bonnie & Clyde

Workout:
5 - minute walking or light jog warm-up
10 - minute conversation pace RPE 3-5
2 - minute tempo RPE 6-8
10 - minute conversation pace RPE 3-5
2 - minute tempo RPE 6-810 - minute conversation pace RPE 3-5
10 - minute conversation pace RPE 3-5
2 - minute tempo RPE 6-8
8 - minute walking cool-down

Please consult a physician before starting any new workout routine. 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Buzzsprout-12103270 Tue, 24 Jan 2023 06:00:00 -0500 2990 2 1 full true Murder, Mayhem, & Miles - Killer Couple Teaser Join the 30-day challenge today Murder, Mayhem, & Miles - Killer Couple Teaser Join the 30-day challenge today Join Running Scared with Coach Christine and embark on a virtual journey for True “Crime” Love Never Dies. 

The Murder, Mayhem and Miles Killer Couple challenge will follow the last portion of the most notorious criminal couple of all time, Bonnie & Clyde. Starting in Grapevine, Texas, where Bonnie and Clyde had a shoot-out with law enforcement agents, all the way to where they met their demise in Sailes, Louisana. While you log miles by running, walking, hiking, cycling, or on the elliptical, we will learn about other toxic lovebirds with a proclivity for the macabre, twisted, and heinous. 

Over this 30-day virtual mileage challenge,  we will embark on a journey of 75, 100, or 125 miles. 

You can tackle this route solo or partner up with a fellow true crime fiend. You will have a dedicated mileage map tracker that easily pairs with your Garmin or Strava account to keep you motivated as you see your miles add up. 

Starting Jan. 16 & ending Valentine’s Day, this virtual challenge will accompany the following Running Scared with Coach Christine podcast schedule.

1/24 – The Wicked Wests
1/31 – The Ken & Barbie Killers featuring Burden of Proof Podcast
2/7 – The Twilight Killers
2/14 – Bonnie & Clyde

Weekly winners, a private community page for accountability, a personal mileage tracker, and lots of fiendish fun for just $20. Join today

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Join Running Scared with Coach Christine and embark on a virtual journey for True “Crime” Love Never Dies. 

The Murder, Mayhem and Miles Killer Couple challenge will follow the last portion of the most notorious criminal couple of all time, Bonnie & Clyde. Starting in Grapevine, Texas, where Bonnie and Clyde had a shoot-out with law enforcement agents, all the way to where they met their demise in Sailes, Louisana. While you log miles by running, walking, hiking, cycling, or on the elliptical, we will learn about other toxic lovebirds with a proclivity for the macabre, twisted, and heinous. 

Over this 30-day virtual mileage challenge,  we will embark on a journey of 75, 100, or 125 miles. 

You can tackle this route solo or partner up with a fellow true crime fiend. You will have a dedicated mileage map tracker that easily pairs with your Garmin or Strava account to keep you motivated as you see your miles add up. 

Starting Jan. 16 & ending Valentine’s Day, this virtual challenge will accompany the following Running Scared with Coach Christine podcast schedule.

1/24 – The Wicked Wests
1/31 – The Ken & Barbie Killers featuring Burden of Proof Podcast
2/7 – The Twilight Killers
2/14 – Bonnie & Clyde

Weekly winners, a private community page for accountability, a personal mileage tracker, and lots of fiendish fun for just $20. Join today

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-12046039 Sun, 15 Jan 2023 11:00:00 -0500 172 2 trailer false Elizabeth Holmes - Mistress of Scandal, Corruption, & Deception Elizabeth Holmes - Mistress of Scandal, Corruption, & Deception Hiya, friend,

Thank you for joining me for Running Scared with Coach Christine.

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend!

Elizabeth Holmes captured and captivated investors and politicians and was seen as a visionary who would revolutionize the medical world. Well, friend, if it sounds too good to be true, it's likely because it is.

This true crime case is the Runner's Digest of the con job that could have potentially caused inappropriate treatment, severe illnesses, and death. So don't get swayed into thinking that just because this is a "white collar" crime, it was victimless. Elizabeth had many victims, and how many we likely will never fully know.

Want to learn more? Check out ABC News podcast, The Dropout, or check out the HBO Documentary Film The Inventor: Out for Blood in Silicon Valley   
if you are looking for the companion book, you can find Bad Blood: Secrets and Lies in a Silicon Valley Startup, which was written by The Wall Street Journal, journalist, John Carreyrou that broke the story. This is also a quick reminder to support independent and investigative journalism as they act as important checks and balances to folks in places of great power. 

We will be using RPE found here >>

Today's workout is a 30-minute  Light Tempo Run is structured: 
5- minute warm-up
 
5-minute Conversation Pace (RPE 3-4)
4-minute Tempo or Sentence Pace (RPE 5-6)
1-minute walk 
5-minute Conversation Pace (RPE 3-4)
4-minute Tempo or Sentence Pace (RPE 5-6)
1-minute walk 

5-minute cool-down

Oh, and want to see what her handwritten daily affirmations, schedule, and food log looked like? Check it out here>>

This story will continue to be interesting because while she was sentenced to over 11 years in prison, I highly doubt she will be made to serve it out entirely. I doubt this is the last we hear of Elizabeth Holmes.

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>.

And, if you haven't yet joined, please know that we have our corner of the internet of runners and walkers who love true crime here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Summary KW: Elizabeth Holmes, Edison

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hiya, friend,

Thank you for joining me for Running Scared with Coach Christine.

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend!

Elizabeth Holmes captured and captivated investors and politicians and was seen as a visionary who would revolutionize the medical world. Well, friend, if it sounds too good to be true, it's likely because it is.

This true crime case is the Runner's Digest of the con job that could have potentially caused inappropriate treatment, severe illnesses, and death. So don't get swayed into thinking that just because this is a "white collar" crime, it was victimless. Elizabeth had many victims, and how many we likely will never fully know.

Want to learn more? Check out ABC News podcast, The Dropout, or check out the HBO Documentary Film The Inventor: Out for Blood in Silicon Valley   
if you are looking for the companion book, you can find Bad Blood: Secrets and Lies in a Silicon Valley Startup, which was written by The Wall Street Journal, journalist, John Carreyrou that broke the story. This is also a quick reminder to support independent and investigative journalism as they act as important checks and balances to folks in places of great power. 

We will be using RPE found here >>

Today's workout is a 30-minute  Light Tempo Run is structured: 
5- minute warm-up
 
5-minute Conversation Pace (RPE 3-4)
4-minute Tempo or Sentence Pace (RPE 5-6)
1-minute walk 
5-minute Conversation Pace (RPE 3-4)
4-minute Tempo or Sentence Pace (RPE 5-6)
1-minute walk 

5-minute cool-down

Oh, and want to see what her handwritten daily affirmations, schedule, and food log looked like? Check it out here>>

This story will continue to be interesting because while she was sentenced to over 11 years in prison, I highly doubt she will be made to serve it out entirely. I doubt this is the last we hear of Elizabeth Holmes.

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>.

And, if you haven't yet joined, please know that we have our corner of the internet of runners and walkers who love true crime here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Summary KW: Elizabeth Holmes, Edison

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Buzzsprout-11732935 Mon, 21 Nov 2022 06:00:00 -0500 1912 1 33 full true Astronaut Abductor: Woman on a Mission 30-minute Interval workout Astronaut Abductor: Woman on a Mission 30-minute Interval workout Hiya, rockstar, 

Thank you for joining me for Running Scared with Coach Christine.

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! 

This true crime running workout is inspired by the space program and the Artemis mission to the moon. However, Lisa Nowak may have been an astronaut that "skyrocketed" to despair, desperation, and looney town when her lover, William Oefelein decided he just wanted to "be friends" because he had met a new lady love, Colleen Shipman. 

Well, Lisa was having none of that...learn more and buckle up, because this "out-of-this-world" episode is ready for take-off in 3...2...1. 

Today's workout is a 30-minute  interval run

5- minute warm-up

3- minute RPE scale 4-6 (conversation pace)

2-minute  RPE scale 7-8 (1-2 sentence pace)

1-minute RPE scale 8-10 (1-2 words and likely they are NSFW words)

1-minute walk 

Repeat 2 more times

5-minute cool-down

We will be using RPE found here >>

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>.

And, if you haven't yet joined, please know that we have our corner of the internet of runners and walkers who love true crime here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Big Shout-out and thank you to Jodi T., Jes. V., and Jennifer W. for all of the amazing Running Scared and true crime gifts yall have sent my way. 

SUMMARY KEYWORDS

Lisa Nowak, astronaut, true crime, space, space program, running workout, Houston, mission, workout, life, training, Orlando, united states naval, cardio equipment, abduction, murder, mayhem

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hiya, rockstar, 

Thank you for joining me for Running Scared with Coach Christine.

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! 

This true crime running workout is inspired by the space program and the Artemis mission to the moon. However, Lisa Nowak may have been an astronaut that "skyrocketed" to despair, desperation, and looney town when her lover, William Oefelein decided he just wanted to "be friends" because he had met a new lady love, Colleen Shipman. 

Well, Lisa was having none of that...learn more and buckle up, because this "out-of-this-world" episode is ready for take-off in 3...2...1. 

Today's workout is a 30-minute  interval run

5- minute warm-up

3- minute RPE scale 4-6 (conversation pace)

2-minute  RPE scale 7-8 (1-2 sentence pace)

1-minute RPE scale 8-10 (1-2 words and likely they are NSFW words)

1-minute walk 

Repeat 2 more times

5-minute cool-down

We will be using RPE found here >>

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>.

And, if you haven't yet joined, please know that we have our corner of the internet of runners and walkers who love true crime here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Big Shout-out and thank you to Jodi T., Jes. V., and Jennifer W. for all of the amazing Running Scared and true crime gifts yall have sent my way. 

SUMMARY KEYWORDS

Lisa Nowak, astronaut, true crime, space, space program, running workout, Houston, mission, workout, life, training, Orlando, united states naval, cardio equipment, abduction, murder, mayhem

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11710006 Thu, 17 Nov 2022 06:00:00 -0500 1878 1 32 full false Club Kid Killer Cardio Workout - Michael Alig and the Club Kid Muder of Angel Melendez Club Kid Killer Cardio Workout - Michael Alig and the Club Kid Muder of Angel Melendez Hey, friend,

Thank you for joining me for Running Scared with Coach Christine. I'm a Level 2 RRCA and Galloway certified coach,  but more importantly, I'm someone that knows it's so much easier to get out for your run or walk when you have something to look forward to that helps with motivation.

So if you are like me and are a runner or walker who enjoys hearing a true crime case or spooky tale, welcome! You have found your corner of the internet.

As a former candy raver, I was all about PLUR - Peace, Love, Unity, and Respect so when I learned about the tragic murder of Angel Melendez at the hands of Micahel Alig, I was so upset and also so obsessed. Like how did this happen? Well, friends, the answer was easy, fame, power, and mental illness exacerbated by serious drug abuse. 

However, the club kid scene did have its highlights, mainly thanking the drag queen heavens for giving us all RuPaul, but other famous folks, including Lady Bunny, Amanda Lepore, James St. James, Superstar DJ Keoki, and Richie Rich. 

This workout is a hardcore "killer" cardio - 
5 min warm-up
4 min Conversation RPE 3-4
2 min Tempo RPE 5-7
1 min Sprint 8-9
4 min Conversation RPE 3-4
2 min Tempo RPE 5-7
1 min Sprint 8-9
4 min Conversation RPE 3-4
2 min Tempo RPE 5-7
1 min Sprint 8-9
6 min cool-down

True Crime RPE found here >>

James St. James wrote about this case and his experience as Michaels #1 Frenemy and Club Kid in Disco Bloodbath. And that book was turned into the movie Party Monster with Macaulay Culkin, Seth Green, Chloe Sevigny (also part of the club kid scene), Natasha Lyonne,  and Wilmer Valderrama.

You can also watch some of the daytime tv highlights including this episode with Geraldo Rivera >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine!

Summary Keywords: 

Clubkid, clubs, dance, EDM, party, true crime, drugs, workout, scene,  fashion, rpe scale, peter gatien, drug dealer, arrested, life, 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, friend,

Thank you for joining me for Running Scared with Coach Christine. I'm a Level 2 RRCA and Galloway certified coach,  but more importantly, I'm someone that knows it's so much easier to get out for your run or walk when you have something to look forward to that helps with motivation.

So if you are like me and are a runner or walker who enjoys hearing a true crime case or spooky tale, welcome! You have found your corner of the internet.

As a former candy raver, I was all about PLUR - Peace, Love, Unity, and Respect so when I learned about the tragic murder of Angel Melendez at the hands of Micahel Alig, I was so upset and also so obsessed. Like how did this happen? Well, friends, the answer was easy, fame, power, and mental illness exacerbated by serious drug abuse. 

However, the club kid scene did have its highlights, mainly thanking the drag queen heavens for giving us all RuPaul, but other famous folks, including Lady Bunny, Amanda Lepore, James St. James, Superstar DJ Keoki, and Richie Rich. 

This workout is a hardcore "killer" cardio - 
5 min warm-up
4 min Conversation RPE 3-4
2 min Tempo RPE 5-7
1 min Sprint 8-9
4 min Conversation RPE 3-4
2 min Tempo RPE 5-7
1 min Sprint 8-9
4 min Conversation RPE 3-4
2 min Tempo RPE 5-7
1 min Sprint 8-9
6 min cool-down

True Crime RPE found here >>

James St. James wrote about this case and his experience as Michaels #1 Frenemy and Club Kid in Disco Bloodbath. And that book was turned into the movie Party Monster with Macaulay Culkin, Seth Green, Chloe Sevigny (also part of the club kid scene), Natasha Lyonne,  and Wilmer Valderrama.

You can also watch some of the daytime tv highlights including this episode with Geraldo Rivera >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine!

Summary Keywords: 

Clubkid, clubs, dance, EDM, party, true crime, drugs, workout, scene,  fashion, rpe scale, peter gatien, drug dealer, arrested, life, 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11667282 Thu, 10 Nov 2022 06:00:00 -0500 2159 1 31 full true Murder, Mayhem, & Miles - 50-minute Running workout and Final Bonus Episode Boston Strangler, Albert DeSalvo, did he do it? Murder, Mayhem, & Miles - 50-minute Running workout and Final Bonus Episode Boston Strangler, Albert DeSalvo, did he do it? Hey, fellow true crime fiend,

You didn't think we were done just yet! I asked if you wanted more and you said, YES!

But friends, today with Boston Strangler - YUCK! So not my favorite case to cover.

So PLEASE BE WARNED: TW - rape, sexual assault, torture, and just a whole lotta ick.

I keep it as "Runner's Digest," my version of Reader's Digest as possible, so if you want more, I fully recommend you check out Stranglers,  a 12-part deep investigative journalism podcast series that is as good as Serial! 

Today's workout is:
6-minute warmup walk
8-minute Conversation Pace RPE 3-5
2-minute Tempo Pace RPE 6-7

9-minute Conversation Pace RPE 3-5
2-minute Tempo Pace RPE 6-7

10-minute Conversation Pace RPE 3-5
2-minute Tempo Pace 6-7
6-minute cool-down walk
5-minute Stretches or walk

We will be using RPE found here >>

We are going to have one more bonus episode on Monday discussing the Boston Strangler before we close down this challenge, but if you want to recap the shows, you can find them here: 

And if you participated in the Murder, Mayhem, & Miles challenge, please leave me feedback here >>

As always, your insight and support are so very much appreciated! 

 If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, fellow true crime fiend,

You didn't think we were done just yet! I asked if you wanted more and you said, YES!

But friends, today with Boston Strangler - YUCK! So not my favorite case to cover.

So PLEASE BE WARNED: TW - rape, sexual assault, torture, and just a whole lotta ick.

I keep it as "Runner's Digest," my version of Reader's Digest as possible, so if you want more, I fully recommend you check out Stranglers,  a 12-part deep investigative journalism podcast series that is as good as Serial! 

Today's workout is:
6-minute warmup walk
8-minute Conversation Pace RPE 3-5
2-minute Tempo Pace RPE 6-7

9-minute Conversation Pace RPE 3-5
2-minute Tempo Pace RPE 6-7

10-minute Conversation Pace RPE 3-5
2-minute Tempo Pace 6-7
6-minute cool-down walk
5-minute Stretches or walk

We will be using RPE found here >>

We are going to have one more bonus episode on Monday discussing the Boston Strangler before we close down this challenge, but if you want to recap the shows, you can find them here: 

And if you participated in the Murder, Mayhem, & Miles challenge, please leave me feedback here >>

As always, your insight and support are so very much appreciated! 

 If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Buzzsprout-11643181 Mon, 07 Nov 2022 06:00:00 -0500 3000 1 30 full true Murder, Mayhem, & Miles - Recap of the Challenge and Deep Dive with fellow True Crime Fiend, Kira Richardson Murder, Mayhem, & Miles - Recap of the Challenge and Deep Dive with fellow True Crime Fiend, Kira Richardson Hey, fellow true crime fiend,

You didn't think we were done just yet! I asked if you wanted more, and you said YES! So today, we recap the Mistresses of Murder & Mayhem and the challenge with fellow true crime aficionado and former Salem resident, Kira Richardson.

Kira helped us dive deeper into the Lizzie Borden case on the Facebook community page, so I asked her to join us here. She willingly let us "pick her brain" in a non-Dahmer way.

Today's workout is a base-building endurance workout in conversation pace:
5-minute warmup
40-minute base at 3-5 on RPE scale
5-minute cool-down

We will be using RPE found here >>

We are going to have one more bonus episode on Monday discussing the Boston Strangler before we close down this challenge, but if you want to recap the shows, you can find them here: 

And if you participated in the Murder, Mayhem, & Miles challenge, please leave me feedback here >>

As always, your insight and support are so very much appreciated! 

 If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, fellow true crime fiend,

You didn't think we were done just yet! I asked if you wanted more, and you said YES! So today, we recap the Mistresses of Murder & Mayhem and the challenge with fellow true crime aficionado and former Salem resident, Kira Richardson.

Kira helped us dive deeper into the Lizzie Borden case on the Facebook community page, so I asked her to join us here. She willingly let us "pick her brain" in a non-Dahmer way.

Today's workout is a base-building endurance workout in conversation pace:
5-minute warmup
40-minute base at 3-5 on RPE scale
5-minute cool-down

We will be using RPE found here >>

We are going to have one more bonus episode on Monday discussing the Boston Strangler before we close down this challenge, but if you want to recap the shows, you can find them here: 

And if you participated in the Murder, Mayhem, & Miles challenge, please leave me feedback here >>

As always, your insight and support are so very much appreciated! 

 If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11619369 Thu, 03 Nov 2022 06:00:00 -0400 3212 1 29 full true Murder, Mayhem, & Miles - Halloween & Salem Witch Trials with Wellness Witch Tarot, Colleen Conroy Murder, Mayhem, & Miles - Halloween & Salem Witch Trials with Wellness Witch Tarot, Colleen Conroy Hey, fellow true crime fiend,

Happy Halloween! We have made it! Our 28-day journey discovering murder, mayhem, and getting in those miles has come to its conclusion! 

We kicked off the fun back on October 10th and have met some really interesting "characters" along the way. Here are links to recap!

However, today we will celebrate Samhain, or All Hallow's Eve, with a special edition of Running Scared and a great conversation-paced workout! 

We will hear from Colleen Conroy of Wellness Witch Tarot, practicing witch and mindfulness coach, and former resident of Witch City, aka Salem, as we uncover the history of the witch trials, debunk some myths, and learn more about cool places to see and things, to do when visiting Salem. 

First and foremost, let's make sure you stay in touch with Colleen as she gets ready to launch the first season of the Wellness Witch Tarot podcast. Sign up for her email list here>>

And, while there, celebrate Halloween and "treat" yourself to one of her amazing tarot reading sessions, sign up for her coaching, OR get a gift card for the holiday season for a few of your best "witches."

Don't forget to join the Tea & Tarot community here >>

A few of the must-visit places mentioned during this episode for when you are planning your trip in Salem are:

The first witch shop in Salem was opened by the "Official Witch of Salem," Laurie Cabot Crow Haven Corner, or visit her current shop,  Enchanted.
Or you could go full-on tourist and get your photo op on with the Statue of Elizabeth Montgomery. Learn more about it on Atlas Obscura here>>

And, in case you are wondering about those decks that were mentioned in the episode they are here:
Halloween Tarot
Modern Witch Tarot based on a traditional Rider Waite deck
Moon Void Tarot

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events and fun upcoming challenges!

You can find i

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, fellow true crime fiend,

Happy Halloween! We have made it! Our 28-day journey discovering murder, mayhem, and getting in those miles has come to its conclusion! 

We kicked off the fun back on October 10th and have met some really interesting "characters" along the way. Here are links to recap!

However, today we will celebrate Samhain, or All Hallow's Eve, with a special edition of Running Scared and a great conversation-paced workout! 

We will hear from Colleen Conroy of Wellness Witch Tarot, practicing witch and mindfulness coach, and former resident of Witch City, aka Salem, as we uncover the history of the witch trials, debunk some myths, and learn more about cool places to see and things, to do when visiting Salem. 

First and foremost, let's make sure you stay in touch with Colleen as she gets ready to launch the first season of the Wellness Witch Tarot podcast. Sign up for her email list here>>

And, while there, celebrate Halloween and "treat" yourself to one of her amazing tarot reading sessions, sign up for her coaching, OR get a gift card for the holiday season for a few of your best "witches."

Don't forget to join the Tea & Tarot community here >>

A few of the must-visit places mentioned during this episode for when you are planning your trip in Salem are:

The first witch shop in Salem was opened by the "Official Witch of Salem," Laurie Cabot Crow Haven Corner, or visit her current shop,  Enchanted.
Or you could go full-on tourist and get your photo op on with the Statue of Elizabeth Montgomery. Learn more about it on Atlas Obscura here>>

And, in case you are wondering about those decks that were mentioned in the episode they are here:
Halloween Tarot
Modern Witch Tarot based on a traditional Rider Waite deck
Moon Void Tarot

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events and fun upcoming challenges!

You can find i

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Buzzsprout-11530383 Mon, 31 Oct 2022 06:00:00 -0400 3199 1 28 full true Let it go, don't look back for a True Crime Conversation with Uncluttered & Unfiltered Eden & Christine Let it go, don't look back for a True Crime Conversation with Uncluttered & Unfiltered Eden & Christine Hey, friend,

Thank you for joining me for Running Scared with Coach Christine. I'm a Level 2 RRCA and Galloway certified coach,  but more importantly, I'm someone that knows it's so much easier to get out for your run or walk when you have something to look forward to that helps with motivation.

And, looking forward is exactly what we will do with this incredible True Crime chat with the dynamic duo of Uncluttered & Unfiltered Podcast.

What happens when a professional organizer, broadcaster, and running coach gets together? We talk about True Crime!

Use this conversation for a light run, enjoy a cardio sesh, or just grab a glass of wine, find a comfy place on your sofa and come on in and sit with us for a spell.

Eden Kendall is a dynamic broadcaster known for her morning show and segments on some of your favorite television programs and an avid runner. 

Christine Stone is a professional organizer who can show you how to declutter your life so that you can make way for the things that matter in life, like listening to more podcasts.

In this conversation, you'll learn about the true crime cases we are obsessed with. Consider this your Golden Ticket friend because this episode gets you entry to one of the hottest tickets in town.... the Uncluttered & Unfiltered Ladies Over 40 Facebook group page.

Don't forget to subscribe to Uncluttered & Unfiltered so you can get your weekly episodes on all of the many ways to celebrate today by letting go and not looking back!

Oh and don't forget to check out the Saturday Night Live skit that Christine from U&U referenced in this episode. 

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine! 

Summary Keywords:
SUMMARY KEYWORDS

true crime, Christine Stone, true crime podcast, podcasts, Eden Kendall, murder, running, case,  Saturday night live, Dateline, Dahmer, Netflix, Lizzie Borden, Dream Team, Legal team, attorneys, luminol, OJ Simpson, Uncluttered, Unfiltered, women over 40, organizer, 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, friend,

Thank you for joining me for Running Scared with Coach Christine. I'm a Level 2 RRCA and Galloway certified coach,  but more importantly, I'm someone that knows it's so much easier to get out for your run or walk when you have something to look forward to that helps with motivation.

And, looking forward is exactly what we will do with this incredible True Crime chat with the dynamic duo of Uncluttered & Unfiltered Podcast.

What happens when a professional organizer, broadcaster, and running coach gets together? We talk about True Crime!

Use this conversation for a light run, enjoy a cardio sesh, or just grab a glass of wine, find a comfy place on your sofa and come on in and sit with us for a spell.

Eden Kendall is a dynamic broadcaster known for her morning show and segments on some of your favorite television programs and an avid runner. 

Christine Stone is a professional organizer who can show you how to declutter your life so that you can make way for the things that matter in life, like listening to more podcasts.

In this conversation, you'll learn about the true crime cases we are obsessed with. Consider this your Golden Ticket friend because this episode gets you entry to one of the hottest tickets in town.... the Uncluttered & Unfiltered Ladies Over 40 Facebook group page.

Don't forget to subscribe to Uncluttered & Unfiltered so you can get your weekly episodes on all of the many ways to celebrate today by letting go and not looking back!

Oh and don't forget to check out the Saturday Night Live skit that Christine from U&U referenced in this episode. 

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine! 

Summary Keywords:
SUMMARY KEYWORDS

true crime, Christine Stone, true crime podcast, podcasts, Eden Kendall, murder, running, case,  Saturday night live, Dateline, Dahmer, Netflix, Lizzie Borden, Dream Team, Legal team, attorneys, luminol, OJ Simpson, Uncluttered, Unfiltered, women over 40, organizer, 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Buzzsprout-11533048 Thu, 27 Oct 2022 06:00:00 -0400 1917 1 27 full true Murder, Mayhem, & Miles - Jolly Jane, The OG Female Serial Killer Murder, Mayhem, & Miles - Jolly Jane, The OG Female Serial Killer Hey, fellow true crime fiend,

This 28-day virtual mileage challenge is the perfect way to get excited about racking up your miles while learning about some infamous crimes along a virtual route!

Don't forget about the AWESOME prizes! And speaking about prizes! Congratulations to the week 2 winner, Jen-Jen C.
Awesome work, Jen-Jen!

We learn about one of the first recorded female serial killers in the United States. Jolly Jane was seen as a wonderful, exuberant caregiver and beloved by many of her patients, but well...not all that glitters is gold. She would often kill her patients by injecting them with morphine, and she received sexual satisfaction in watching them take their final breaths.

Yep, this chick had some issues.  You'll learn about this Angel of Death from Boston in this fun pyramid workout. We will start conservatively and work our way up to an all-out fast effort before descending on the other side. This workout lets you work on speed, stamina, and strength!

Have any questions, reach out to me at Christine@runwinefinishlines.com

Our 40-minute Pyramid workout (Walking, running, hiking, cycling, or elliptical)

5-min warm-up
5-min Conversation Effort (3-4 RPE)
4-min Sentence Pace (4-5 RPE)
3-min Harder Effort (5-6 RPE)
2-min One-Word Pace (6-7 RPE)
1-min all-out effort (7-10 RPE)
2-min One-Word Pace (6-7 RPE)
3-min Harder Effort (5-6 RPE)
4-min Sentence Pace (4-5 RPE)
5-min Conversation Effort (3-4 RPE)
6-min cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events and fun upcoming challenges!

You can find it here >>

Running Scared and Murder, Mayhem, & Miles merch here>>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, fellow true crime fiend,

This 28-day virtual mileage challenge is the perfect way to get excited about racking up your miles while learning about some infamous crimes along a virtual route!

Don't forget about the AWESOME prizes! And speaking about prizes! Congratulations to the week 2 winner, Jen-Jen C.
Awesome work, Jen-Jen!

We learn about one of the first recorded female serial killers in the United States. Jolly Jane was seen as a wonderful, exuberant caregiver and beloved by many of her patients, but well...not all that glitters is gold. She would often kill her patients by injecting them with morphine, and she received sexual satisfaction in watching them take their final breaths.

Yep, this chick had some issues.  You'll learn about this Angel of Death from Boston in this fun pyramid workout. We will start conservatively and work our way up to an all-out fast effort before descending on the other side. This workout lets you work on speed, stamina, and strength!

Have any questions, reach out to me at Christine@runwinefinishlines.com

Our 40-minute Pyramid workout (Walking, running, hiking, cycling, or elliptical)

5-min warm-up
5-min Conversation Effort (3-4 RPE)
4-min Sentence Pace (4-5 RPE)
3-min Harder Effort (5-6 RPE)
2-min One-Word Pace (6-7 RPE)
1-min all-out effort (7-10 RPE)
2-min One-Word Pace (6-7 RPE)
3-min Harder Effort (5-6 RPE)
4-min Sentence Pace (4-5 RPE)
5-min Conversation Effort (3-4 RPE)
6-min cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events and fun upcoming challenges!

You can find it here >>

Running Scared and Murder, Mayhem, & Miles merch here>>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11553884 Mon, 24 Oct 2022 06:00:00 -0400 2496 1 26 full true Never Underestimate a Woman, Especially one that kills for fun - 30 min Recovery walking workout Never Underestimate a Woman, Especially one that kills for fun - 30 min Recovery walking workout Hey, friend,

Thank you for joining me for Running Scared with Coach Christine. I'm a Level 2 RRCA and Galloway certified coach,  but more importantly, I'm someone that knows it's so much easier to get out for your run or walk when you have something to look forward to that helps with motivation.

So if you are like me and are a runner or walker that enjoys hearing a true crime case or spooky tale, then welcome! You have found your corner of the internet.

In researching female serial killers, the quote that comes to mind is about Ginger Rogers and Fred Astaire. Folks frequently talk about how Ginger could do what Fred could, but she could do it backward and in heels. Well, my friend...female serial killers may not be as common as their male counterparts, but they are just as deadly.

This recovery walking or light running workout will let us explore the motives, classifications of female serial killers and by the end of it, I think you will agree, that while the "lady killers" may not have as "splashy" or gory crimes, they leave behind just as much wake and destruction.

We will explore the 3 serial killer classification: Organized, Disorganized, and Mixed along with motive categories of Visionary, Mission-Oriented, Hedonistic, and Power/Control. Along with how female, but specifically female serial killers fit into those classifications and categories.

From the streets of Medellin to NYC, Miami-Dade, and Los Angeles, Griselda Blanco, aka La Madrina, left a trial of body bags in her wake in her bid to be the baddest bish in town.

While I think it is safe to say that I am fascinated by female serial killers, I would love you to share and tag me on Instagram with your favorite true crime obsessions. 

30-minute active walking or light running recovery run (RPE Scale 2-4) We will be using RPE found here >>

Not sure how to use recovery workouts in your training plan? Hit me up! I am happy to help you with your running and workout questions.

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine! 

SUMMARY KEYWORDS

serial killers, killers, female, victims, women, murder, kill, true crime, cases, running workout, walking workout, running coach, training plan 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, friend,

Thank you for joining me for Running Scared with Coach Christine. I'm a Level 2 RRCA and Galloway certified coach,  but more importantly, I'm someone that knows it's so much easier to get out for your run or walk when you have something to look forward to that helps with motivation.

So if you are like me and are a runner or walker that enjoys hearing a true crime case or spooky tale, then welcome! You have found your corner of the internet.

In researching female serial killers, the quote that comes to mind is about Ginger Rogers and Fred Astaire. Folks frequently talk about how Ginger could do what Fred could, but she could do it backward and in heels. Well, my friend...female serial killers may not be as common as their male counterparts, but they are just as deadly.

This recovery walking or light running workout will let us explore the motives, classifications of female serial killers and by the end of it, I think you will agree, that while the "lady killers" may not have as "splashy" or gory crimes, they leave behind just as much wake and destruction.

We will explore the 3 serial killer classification: Organized, Disorganized, and Mixed along with motive categories of Visionary, Mission-Oriented, Hedonistic, and Power/Control. Along with how female, but specifically female serial killers fit into those classifications and categories.

From the streets of Medellin to NYC, Miami-Dade, and Los Angeles, Griselda Blanco, aka La Madrina, left a trial of body bags in her wake in her bid to be the baddest bish in town.

While I think it is safe to say that I am fascinated by female serial killers, I would love you to share and tag me on Instagram with your favorite true crime obsessions. 

30-minute active walking or light running recovery run (RPE Scale 2-4) We will be using RPE found here >>

Not sure how to use recovery workouts in your training plan? Hit me up! I am happy to help you with your running and workout questions.

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine! 

SUMMARY KEYWORDS

serial killers, killers, female, victims, women, murder, kill, true crime, cases, running workout, walking workout, running coach, training plan 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Buzzsprout-11532618 Thu, 20 Oct 2022 06:00:00 -0400 1762 1 25 full true Murder, Mayhem, & Miles - Kristen Gilbert the Veteran’s Angel of Death Murder, Mayhem, & Miles - Kristen Gilbert the Veteran’s Angel of Death Hey, fellow true crime fiend,

This 28-day virtual mileage challenge is the perfect way to get excited about racking up your miles while learning about some infamous crimes along a virtual route!

While we kicked it off on October 10th, there is still plenty of time to get in on the fun!
Learn more and sign up today here>>

You can do 50 miles or 75 solo or tackle it with a fellow true crime fiend. Don't worry about location or time you can do it from anywhere in the world. 

Walk, Run, Hike, Bike, or Elliptical miles all count!

Don't forget about the AWESOME prizes! And speaking about prizes! Congratulations to week 1 winner, Michelle W.
Awesome work, Michelle!

Have any questions, reach out to me at Christine@runwinefinishlines.com

Registration is just $15!

Our 33-minute workout (Walking, running, hiking, cycling, or elliptical)

6-min warm-up
6-min Harder Effort (5-7 RPE)
3-min Conversation Effort (3-4 RPE)
1-min walk (2-3 RPE)
6-min Harder Effort (5-7 RPE)
3-min Conversation Effort (3-4 RPE)
1-min Push Pace (7-9 RPE)
6-min cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events and fun upcoming challenges!

You can find it here >>

Running Scared and Murder, Mayhem, & Miles merch here>>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, fellow true crime fiend,

This 28-day virtual mileage challenge is the perfect way to get excited about racking up your miles while learning about some infamous crimes along a virtual route!

While we kicked it off on October 10th, there is still plenty of time to get in on the fun!
Learn more and sign up today here>>

You can do 50 miles or 75 solo or tackle it with a fellow true crime fiend. Don't worry about location or time you can do it from anywhere in the world. 

Walk, Run, Hike, Bike, or Elliptical miles all count!

Don't forget about the AWESOME prizes! And speaking about prizes! Congratulations to week 1 winner, Michelle W.
Awesome work, Michelle!

Have any questions, reach out to me at Christine@runwinefinishlines.com

Registration is just $15!

Our 33-minute workout (Walking, running, hiking, cycling, or elliptical)

6-min warm-up
6-min Harder Effort (5-7 RPE)
3-min Conversation Effort (3-4 RPE)
1-min walk (2-3 RPE)
6-min Harder Effort (5-7 RPE)
3-min Conversation Effort (3-4 RPE)
1-min Push Pace (7-9 RPE)
6-min cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events and fun upcoming challenges!

You can find it here >>

Running Scared and Murder, Mayhem, & Miles merch here>>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Buzzsprout-11511101 Mon, 17 Oct 2022 06:00:00 -0400 2027 1 24 full true Conversation Paced workout with American Ghost Adventure's Ghost Ambassador, Heather Conversation Paced workout with American Ghost Adventure's Ghost Ambassador, Heather Hey, friend,

Thank you for joining me for Running Scared with Coach Christine.

If you are a runner and enjoy a spooky tale or a  true crime enthusiast, you have found your corner of the internet!

Friends, we continue our spooky season adventures with Ghost Ambassador Heather from American Ghost Adventures.

This isn't the run-of-the-mill tourist trap ghost tour; the folks at American Ghost Adventures take the local history and paranormal investigations and add fun to their tours.

So whether you book a Spirits with the Spirits Pub Tour, decide to skip the "tricks" and treat yourself with one of their Ultimate tours, or book the incredibly exclusive Greenwood Cemetary tour, this is THE group for you!

Ghost Ambassador Heather shares her love for the paranormal and takes us on a journey to Central Florida. In this conversation-paced run or walk workout, you'll hear and learn about Gordon Roger's building with Mr. Rogers and the Lady in White; you'll hear about an imposing figure, the Big Guy, and how YOU can influence the tour with your presence, and a Presidential perk of tea service in the after-life at a historical inn.

We just scratched the surface, but you can learn more and book your tour by visiting - American Ghost Adventures' Website. 

This is a 40-minute run workout:

5 min - walking warm-up 

8 min conversation pace

2 min - walk

8 min conversation pace

2 min -walk 

8min conversation pace

1 min - surge 

5 min cool-down walk

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have questions about running or want to chat about true crime, ghosts, or spooky stories, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, friend,

Thank you for joining me for Running Scared with Coach Christine.

If you are a runner and enjoy a spooky tale or a  true crime enthusiast, you have found your corner of the internet!

Friends, we continue our spooky season adventures with Ghost Ambassador Heather from American Ghost Adventures.

This isn't the run-of-the-mill tourist trap ghost tour; the folks at American Ghost Adventures take the local history and paranormal investigations and add fun to their tours.

So whether you book a Spirits with the Spirits Pub Tour, decide to skip the "tricks" and treat yourself with one of their Ultimate tours, or book the incredibly exclusive Greenwood Cemetary tour, this is THE group for you!

Ghost Ambassador Heather shares her love for the paranormal and takes us on a journey to Central Florida. In this conversation-paced run or walk workout, you'll hear and learn about Gordon Roger's building with Mr. Rogers and the Lady in White; you'll hear about an imposing figure, the Big Guy, and how YOU can influence the tour with your presence, and a Presidential perk of tea service in the after-life at a historical inn.

We just scratched the surface, but you can learn more and book your tour by visiting - American Ghost Adventures' Website. 

This is a 40-minute run workout:

5 min - walking warm-up 

8 min conversation pace

2 min - walk

8 min conversation pace

2 min -walk 

8min conversation pace

1 min - surge 

5 min cool-down walk

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have questions about running or want to chat about true crime, ghosts, or spooky stories, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Buzzsprout-11487037 Thu, 13 Oct 2022 06:00:00 -0400 2527 1 23 full false Murder, Mayhem, & Miles - Lizzie Borden House in Fall River Axe Murder Murder, Mayhem, & Miles - Lizzie Borden House in Fall River Axe Murder Hey, fellow true crime fiend,

This 28-day virtual mileage challenge is the perfect way to get excited about racking up your miles while learning about some infamous crimes along a virtual route! Going from October 10th to November 6th.

Learn more and sign up today here>>

You can do 50 miles or 75 solo or tackle it with a fellow true crime fiend. Don't worry about location or time you can do it from anywhere in the world. 

Walk, Run, Hike, Bike, or Elliptical miles all count!

  • 10/10 Lizzie Borden
  • 10/17 Angel of Death
  • 10/24 Jolly Jane
  • 10/31 Salem Witch Trials

Don't forget about the AWESOME prizes!

Have any questions, reach out to me at Christine@runwinefinishlines.com

Registration is just $10!

Workout (Walking, running, hiking, cycling, or elliptical)

5-min warm-up
7-min Conversation Pace (3-4 RPE)
:40 second pace change
7-min Conversation Pace (3-4 RPE)
:40 second pace change
7-min Conversation Pace (3-4 RPE)
:40 second pace change
7-min Conversation Pace (3-4 RPE)
:40 second pace change

5-min cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine


Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, fellow true crime fiend,

This 28-day virtual mileage challenge is the perfect way to get excited about racking up your miles while learning about some infamous crimes along a virtual route! Going from October 10th to November 6th.

Learn more and sign up today here>>

You can do 50 miles or 75 solo or tackle it with a fellow true crime fiend. Don't worry about location or time you can do it from anywhere in the world. 

Walk, Run, Hike, Bike, or Elliptical miles all count!

  • 10/10 Lizzie Borden
  • 10/17 Angel of Death
  • 10/24 Jolly Jane
  • 10/31 Salem Witch Trials

Don't forget about the AWESOME prizes!

Have any questions, reach out to me at Christine@runwinefinishlines.com

Registration is just $10!

Workout (Walking, running, hiking, cycling, or elliptical)

5-min warm-up
7-min Conversation Pace (3-4 RPE)
:40 second pace change
7-min Conversation Pace (3-4 RPE)
:40 second pace change
7-min Conversation Pace (3-4 RPE)
:40 second pace change
7-min Conversation Pace (3-4 RPE)
:40 second pace change

5-min cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine


Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Buzzsprout-11469139 Mon, 10 Oct 2022 06:00:00 -0400 2541 1 22 full true Murder, Mayhem, & Miles Challenge - Teaser Murder, Mayhem, & Miles Challenge - Teaser Hey, fellow true crime fiend,

Join me as we take our next installment of Mistresses of Murder & Mayhem up a notch.

This 28-day virtual mileage challenge is the perfect way to get excited about racking up your miles while learning about some infamous crimes along a virtual route!

Learn more and sign up today here>>

You can do 50 miles or 75 solo or tackle it with a fellow true crime fiend. Don't worry about location or time you can do it from anywhere in the world. 

Walk, Run, Hike, Bike, or Elliptical miles all count!

  • 10/10 Lizzie Borden
  • 10/17 Angel of Death
  • 10/24 Jolly Jane
  • 10/31 Salem Witch Trials

Don't forget about the AWESOME prizes!

Have any questions, reach out to me at Christine@runwinefinishlines.com

Registration is just $10! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, fellow true crime fiend,

Join me as we take our next installment of Mistresses of Murder & Mayhem up a notch.

This 28-day virtual mileage challenge is the perfect way to get excited about racking up your miles while learning about some infamous crimes along a virtual route!

Learn more and sign up today here>>

You can do 50 miles or 75 solo or tackle it with a fellow true crime fiend. Don't worry about location or time you can do it from anywhere in the world. 

Walk, Run, Hike, Bike, or Elliptical miles all count!

  • 10/10 Lizzie Borden
  • 10/17 Angel of Death
  • 10/24 Jolly Jane
  • 10/31 Salem Witch Trials

Don't forget about the AWESOME prizes!

Have any questions, reach out to me at Christine@runwinefinishlines.com

Registration is just $10! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11465096 Sun, 09 Oct 2022 10:00:00 -0400 133 bonus true Let's True Crime & Chill: Jeffrey Dahmer & Jesse Anderson's Killer Christopher Scarver - Recovery Walking or Running workout Let's True Crime & Chill: Jeffrey Dahmer & Jesse Anderson's Killer Christopher Scarver - Recovery Walking or Running workout Hey, friend,

Thank you for joining me for Running Scared with Coach Christine. I'm a Level 2 RRCA and Galloway certified coach,  but more importantly, I'm someone that knows it's so much easier to get out for your run or walk when you have something to look forward to that helps with motivation.

So if you are like me and are a runner or walker who enjoys hearing a true crime case or spooky tale, welcome! You have found your corner of the internet.

We know that everyone that enjoys true crime has by now seen or heard about Netflix's Monster: The Jeffrey Dahmer Story. Wow! It was INTENSE, so we will use today as recovery from that super intense series, and dive a bit deeper into the two men that shared Jeffrey Dahmer's last day. 

We are going to explore Christopher Scarver,  Jeffrey's killer,  background, along with the other inmate, Jesse Anderson, that was killed. 

Since we are going to "True Crime and Chill" with this recovery workout, we will be going into a light and easy run or strong walk from 2-4 on the effort scale for 30 minutes. 

Recovery runs should be part of your training plan if they are not, reach out to me at Christine@runwinefinishlines.com to learn how to add them to your routine. 

True Crime RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine

References:
Why I Killed Dahmer NY Post Article

Suspect in Dahmer Case said: I'm the Chosen One NY Times Article

Christopher Scarver blog

The Anderson Stabbing Milwaukee Journal

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, friend,

Thank you for joining me for Running Scared with Coach Christine. I'm a Level 2 RRCA and Galloway certified coach,  but more importantly, I'm someone that knows it's so much easier to get out for your run or walk when you have something to look forward to that helps with motivation.

So if you are like me and are a runner or walker who enjoys hearing a true crime case or spooky tale, welcome! You have found your corner of the internet.

We know that everyone that enjoys true crime has by now seen or heard about Netflix's Monster: The Jeffrey Dahmer Story. Wow! It was INTENSE, so we will use today as recovery from that super intense series, and dive a bit deeper into the two men that shared Jeffrey Dahmer's last day. 

We are going to explore Christopher Scarver,  Jeffrey's killer,  background, along with the other inmate, Jesse Anderson, that was killed. 

Since we are going to "True Crime and Chill" with this recovery workout, we will be going into a light and easy run or strong walk from 2-4 on the effort scale for 30 minutes. 

Recovery runs should be part of your training plan if they are not, reach out to me at Christine@runwinefinishlines.com to learn how to add them to your routine. 

True Crime RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine

References:
Why I Killed Dahmer NY Post Article

Suspect in Dahmer Case said: I'm the Chosen One NY Times Article

Christopher Scarver blog

The Anderson Stabbing Milwaukee Journal

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11446109 Thu, 06 Oct 2022 05:00:00 -0400 1741 1 21 full true The Godmother of the Cocaine Cowboys - La Madrina of Miami and Medellin The Godmother of the Cocaine Cowboys - La Madrina of Miami and Medellin Hey, friend,

Thank you for joining me for Running Scared with Coach Christine. I'm a Level 2 RRCA and Galloway certified coach,  but more importantly, I'm someone that knows it's so much easier to get out for your run or walk when you have something to look forward to that helps with motivation.

So if you are like me and are a runner or walker that enjoys hearing a true crime case or spooky tale, then welcome! You have found your corner of the internet.

We have another installment of our Mistresses of Murder and Mayhem and since we are highlighting one of the Queens of the Cartel, this case has it all. Drugs, sex, murder, and lots of mayhem. So be warned.

From the streets of Medellin to NYC, Miami-Dade, and Los Angeles, Griselda Blanco, aka La Madrina, left a trial of body bags in her wake in her bid to be the baddest bish in town. 

We are also going to play a game along the way, I have peppered in song lyrics throughout today's case, take a "Boss Babe" selfie, tag me on Instagram with hashtag #runningscaredbossedup to show that you aren't scared of a little true crime story and let me know how many song lyrics you heard or kept track of. You won't have to be right on the number of song lyrics I reference to be entered to a win. Just a selfie and the hashtag #runningscaredbossbabe by 11/17 at 8 am ET to be entered into the drawing for a Running Scared Coach Christine True Crime prize pack. 

This true crime coach cast packs a bit of heat so we will have comfortably hard tempo segments with small recoveries in between! Don't doubt yourself, you are a badass boss! Get after it!

6- minute warm-up

9- minute RPE scale 5-6 (sentence pace)
1-minute active recovery walk

4:30 minute RPE scale 5-6 (sentence pace)
:30 active recovery

9- minute RPE scale 5-6 (sentence pace)
1-minute PUSH the pace!

6 - minute cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, friend,

Thank you for joining me for Running Scared with Coach Christine. I'm a Level 2 RRCA and Galloway certified coach,  but more importantly, I'm someone that knows it's so much easier to get out for your run or walk when you have something to look forward to that helps with motivation.

So if you are like me and are a runner or walker that enjoys hearing a true crime case or spooky tale, then welcome! You have found your corner of the internet.

We have another installment of our Mistresses of Murder and Mayhem and since we are highlighting one of the Queens of the Cartel, this case has it all. Drugs, sex, murder, and lots of mayhem. So be warned.

From the streets of Medellin to NYC, Miami-Dade, and Los Angeles, Griselda Blanco, aka La Madrina, left a trial of body bags in her wake in her bid to be the baddest bish in town. 

We are also going to play a game along the way, I have peppered in song lyrics throughout today's case, take a "Boss Babe" selfie, tag me on Instagram with hashtag #runningscaredbossedup to show that you aren't scared of a little true crime story and let me know how many song lyrics you heard or kept track of. You won't have to be right on the number of song lyrics I reference to be entered to a win. Just a selfie and the hashtag #runningscaredbossbabe by 11/17 at 8 am ET to be entered into the drawing for a Running Scared Coach Christine True Crime prize pack. 

This true crime coach cast packs a bit of heat so we will have comfortably hard tempo segments with small recoveries in between! Don't doubt yourself, you are a badass boss! Get after it!

6- minute warm-up

9- minute RPE scale 5-6 (sentence pace)
1-minute active recovery walk

4:30 minute RPE scale 5-6 (sentence pace)
:30 active recovery

9- minute RPE scale 5-6 (sentence pace)
1-minute PUSH the pace!

6 - minute cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11431281 Tue, 04 Oct 2022 05:00:00 -0400 2379 1 20 full true Serial Recap - Adnan Syed Freed after 20+ years, Conversation with award-winning entrepreneur and journalist, Ashley Cisneros Mejia Serial Recap - Adnan Syed Freed after 20+ years, Conversation with award-winning entrepreneur and journalist, Ashley Cisneros Mejia Hey, friend,

Thank you for joining me for Running Scared with Coach Christine. I'm a Level 2 RRCA and Galloway certified coach,  but more importantly, I'm someone that knows it's so much easier to get out for your run or walk when you have something to look forward to that helps with motivation.

So if you are like me and are a runner or walker that enjoys hearing a true crime case or spooky tale, then welcome! You have found your corner of the internet.

Friend, please know that today will be a good long spoiler alert so if you have NOT listened to Serial and want to experience it for the first time before hearing opinions and a summary of it, please head over to the podcast that changed the name of the "true crime podcast" genre here.
 
This true crime coach cast is an interval workout, playing with different segments of varying speeds and durations, but with a heavy emphasis on  conversation, endurance-building blocks. However, this workout is just like Serial, it will have you guessing "What's next?" and you will only learn about the durations and push paces as we go into them together.

We will be using RPE found here >>

The award-winning podcast, Serial,  didn't just change the game of podcasting, it spawned an entire genre of true crime and gave long-form journalism and compelling story-telling a new outlet. Serial has quite a bit in common with my guest for today, Ashley Cisneros Mejia is an award-winning entrepreneur and journalist that is well-versed  on compelling storytelling and she was also my go-to girl when I HAD to talk to someone about Serial.

Ashley of Talk Freelance to Me,  joins me today to help recap the podcast and the case of Hae Min Lee along with the new developments of Adnan Syed who until last week was the convicted killer of Hae.

We discuss several resources and media that we personally consumed as we went down the rabbit hole of all things Serial and you can find them below.

Rabia Chaudry's Undisclosed podcast

HBO's The Case Against Adnan series

Adnan's Story: The Search for Truth and Justice after Serial written by Rabia Chaudry

And, most importantly, if you enjoyed hearing from Ashley and want to learn more about her, freelancing, or you just wanna hit her up to talk about all things Serial, connect with her on Instagram here. 

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Ru

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, friend,

Thank you for joining me for Running Scared with Coach Christine. I'm a Level 2 RRCA and Galloway certified coach,  but more importantly, I'm someone that knows it's so much easier to get out for your run or walk when you have something to look forward to that helps with motivation.

So if you are like me and are a runner or walker that enjoys hearing a true crime case or spooky tale, then welcome! You have found your corner of the internet.

Friend, please know that today will be a good long spoiler alert so if you have NOT listened to Serial and want to experience it for the first time before hearing opinions and a summary of it, please head over to the podcast that changed the name of the "true crime podcast" genre here.
 
This true crime coach cast is an interval workout, playing with different segments of varying speeds and durations, but with a heavy emphasis on  conversation, endurance-building blocks. However, this workout is just like Serial, it will have you guessing "What's next?" and you will only learn about the durations and push paces as we go into them together.

We will be using RPE found here >>

The award-winning podcast, Serial,  didn't just change the game of podcasting, it spawned an entire genre of true crime and gave long-form journalism and compelling story-telling a new outlet. Serial has quite a bit in common with my guest for today, Ashley Cisneros Mejia is an award-winning entrepreneur and journalist that is well-versed  on compelling storytelling and she was also my go-to girl when I HAD to talk to someone about Serial.

Ashley of Talk Freelance to Me,  joins me today to help recap the podcast and the case of Hae Min Lee along with the new developments of Adnan Syed who until last week was the convicted killer of Hae.

We discuss several resources and media that we personally consumed as we went down the rabbit hole of all things Serial and you can find them below.

Rabia Chaudry's Undisclosed podcast

HBO's The Case Against Adnan series

Adnan's Story: The Search for Truth and Justice after Serial written by Rabia Chaudry

And, most importantly, if you enjoyed hearing from Ashley and want to learn more about her, freelancing, or you just wanna hit her up to talk about all things Serial, connect with her on Instagram here. 

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Ru

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11369602 Thu, 29 Sep 2022 05:00:00 -0400 3172 1 19 full true The Giggling Granny - Lonely Hearts Killer The Giggling Granny - Lonely Hearts Killer Thank you for joining me for Running Scared with Coach Christine.

This true crime running workout is the debut of Mistresses of Murder & Mayhem and proves that you can't always trust the sweet granny. We learn about Nannie Doss, believed to have killed 11 people during her lifetime but was never sentenced to death because she was, after all, "just a woman."

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! 

Today's workout is a 30-minute  progression run

5- minute warm-up

6- minute RPE scale 3-4 (conversation pace)

5-minute  RPE scale 5-6 (1-2 sentence pace)

4-minute  RPE scale 6-7 (1 sentence pace)

3-minute RPE scale 7-8 (1-2 words and likely they are NSFW words)

1-minute RPE scale 9-10 (sprint, let's GO)

5-minute cool-down

We will be using RPE found here >>

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Thank you for joining me for Running Scared with Coach Christine.

This true crime running workout is the debut of Mistresses of Murder & Mayhem and proves that you can't always trust the sweet granny. We learn about Nannie Doss, believed to have killed 11 people during her lifetime but was never sentenced to death because she was, after all, "just a woman."

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! 

Today's workout is a 30-minute  progression run

5- minute warm-up

6- minute RPE scale 3-4 (conversation pace)

5-minute  RPE scale 5-6 (1-2 sentence pace)

4-minute  RPE scale 6-7 (1 sentence pace)

3-minute RPE scale 7-8 (1-2 words and likely they are NSFW words)

1-minute RPE scale 9-10 (sprint, let's GO)

5-minute cool-down

We will be using RPE found here >>

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Buzzsprout-11383516 Mon, 26 Sep 2022 05:00:00 -0400 1762 1 18 full true Haunted Asheville with Chief Occult Researcher, Tadd McDivitt Haunted Asheville with Chief Occult Researcher, Tadd McDivitt Hey, friend,

Thank you for joining me for Running Scared with Coach Christine.

If you are a runner and enjoy a spooky tale or a  true crime enthusiast, you have found your corner of the internet!

Today marks the first day of Fall and that means it is FINALLY socially acceptable for me to start decorating for the best holiday of the year - Halloween. Let's celebrate with a spooky tale conversation with master storyteller, anthropologist, and Chief Occult Researcher, Tadd McDivitt. 

Tadd McDivitt leads tour groups through the streets and alleyways of Asheville. He shares the dark and sometimes humorous stories of the city, and how history, culture and rituals weave together into imaginative folklore.

Tadd works as a guide for Haunted Asheville, which offers two walking tours — one supernatural tour and one ghost tour — to historic sites in Asheville. 

In this episode, Tadd shares a couple of his favorite "haunts" in Asheville and discusses the paranormal and mysticism of Asheville, the Smokies, and the interesting cultural diversity and beliefs within the South and North Carolina. 

This is a 45-minute run workout -

5 min - walking warm-up 

10 min conversation pace

2 min - walk

10 min conversation pace

2 min -walk 

10 min conversation pace

1 min - surge 

5 min cool-down walk

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

Didn't get enough spooky tales and want to learn more about the great haunts of Asheville? Don't forget to book your tour with Haunted Asheville here >>.

If you have any questions about running or want to chat about true crime, ghosts, or spooky stories, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining! 


Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, friend,

Thank you for joining me for Running Scared with Coach Christine.

If you are a runner and enjoy a spooky tale or a  true crime enthusiast, you have found your corner of the internet!

Today marks the first day of Fall and that means it is FINALLY socially acceptable for me to start decorating for the best holiday of the year - Halloween. Let's celebrate with a spooky tale conversation with master storyteller, anthropologist, and Chief Occult Researcher, Tadd McDivitt. 

Tadd McDivitt leads tour groups through the streets and alleyways of Asheville. He shares the dark and sometimes humorous stories of the city, and how history, culture and rituals weave together into imaginative folklore.

Tadd works as a guide for Haunted Asheville, which offers two walking tours — one supernatural tour and one ghost tour — to historic sites in Asheville. 

In this episode, Tadd shares a couple of his favorite "haunts" in Asheville and discusses the paranormal and mysticism of Asheville, the Smokies, and the interesting cultural diversity and beliefs within the South and North Carolina. 

This is a 45-minute run workout -

5 min - walking warm-up 

10 min conversation pace

2 min - walk

10 min conversation pace

2 min -walk 

10 min conversation pace

1 min - surge 

5 min cool-down walk

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

Didn't get enough spooky tales and want to learn more about the great haunts of Asheville? Don't forget to book your tour with Haunted Asheville here >>.

If you have any questions about running or want to chat about true crime, ghosts, or spooky stories, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining! 


Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11361452 Thu, 22 Sep 2022 05:00:00 -0400 2664 1 17 full true The Beast featuring Dr. Orquidea from Monstras - Latinx monsters & folklore podcast The Beast featuring Dr. Orquidea from Monstras - Latinx monsters & folklore podcast Hey, friend,

Thank you for joining me for Running Scared with Coach Christine.

If you are a runner and a true crime enthusiast, you have found your corner of the internet!

This true crime express run-cast is a solid base-building conversation-paced workout while we learn about La Bestia/The Beast from Dr. Oriquedea from one of my favorite podcasts, Monstras.

Dr. Orquidea is the co-creator and co-host of Monstras Podcast. Dr. O and her co-host Brenda Salguero created Monstras to fill a void in the English-speaking podcast community. Using their expertise and experiences, they explore the world of Latin American and Latinx folklore, horror, death, and of course, monsters.

Dr. O and Brenda recently explored the case you will be hearing today during their summer series, Verano Peligroso. You can hear the full story or explore some of their other incredible episodes here.

You can find them on social media everywhere at MonstrasPodcast and on Patreon here.

Make sure to sign up to get advanced notice of their super hot merch that will drop soon!

Alright, friends, Trigger warning out the wazoo - Dr. O kept it super light during this conversation. Still, in discussing The Beast, Luis Garavito, it is almost impossible not to discuss that he targeted, abducted, tortured, raped, and killed children/young boys.

If this is not for you, we get it, please check out one of my lighter workouts like The Thwarted Kidnapping of Princess Anne or The Blade Runner. 

Today's workout is a 40-minute Workout following the below sequence:

5- minute warm-up

9- minute RPE scale 3-4 (conversation pace)
1-minute pace change (walk or uptempo)
9- minute RPE scale 3-4 (conversation pace)
1-minute pace change (walk or uptempo)
9- minute RPE scale 3-4 (conversation pace)
1-minute pace change (walk or uptempo)

5-minute cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, friend,

Thank you for joining me for Running Scared with Coach Christine.

If you are a runner and a true crime enthusiast, you have found your corner of the internet!

This true crime express run-cast is a solid base-building conversation-paced workout while we learn about La Bestia/The Beast from Dr. Oriquedea from one of my favorite podcasts, Monstras.

Dr. Orquidea is the co-creator and co-host of Monstras Podcast. Dr. O and her co-host Brenda Salguero created Monstras to fill a void in the English-speaking podcast community. Using their expertise and experiences, they explore the world of Latin American and Latinx folklore, horror, death, and of course, monsters.

Dr. O and Brenda recently explored the case you will be hearing today during their summer series, Verano Peligroso. You can hear the full story or explore some of their other incredible episodes here.

You can find them on social media everywhere at MonstrasPodcast and on Patreon here.

Make sure to sign up to get advanced notice of their super hot merch that will drop soon!

Alright, friends, Trigger warning out the wazoo - Dr. O kept it super light during this conversation. Still, in discussing The Beast, Luis Garavito, it is almost impossible not to discuss that he targeted, abducted, tortured, raped, and killed children/young boys.

If this is not for you, we get it, please check out one of my lighter workouts like The Thwarted Kidnapping of Princess Anne or The Blade Runner. 

Today's workout is a 40-minute Workout following the below sequence:

5- minute warm-up

9- minute RPE scale 3-4 (conversation pace)
1-minute pace change (walk or uptempo)
9- minute RPE scale 3-4 (conversation pace)
1-minute pace change (walk or uptempo)
9- minute RPE scale 3-4 (conversation pace)
1-minute pace change (walk or uptempo)

5-minute cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11346475 Tue, 20 Sep 2022 05:00:00 -0400 2458 1 16 full true The Slaying of Selena - Queen of Tejano music The Slaying of Selena - Queen of Tejano music Hey, friend, 

Thank you for joining me for Running Scared with Coach Christine. I'm a Level 2 RRCA and Galloway certified coach,  but more importantly, I'm someone that knows it's so much easier to get out for your run or walk when you have something to look forward to that helps with motivation. 

So if you are like me and are a runner or walker that enjoys hearing a true crime case or spooky tale, then welcome! You have found your corner of the internet. 

Today for the kick-off of National Hispanic Heritage Month, I am paying homage to the Queen of Tejano music and much beloved by the entire Latinx community, Selena Quintanilla Pérez.

Selena was well on her way to becoming a mega-star on the U.S. pop charts, her life was cut tragically short by an obsessed fan, proving that the line between love and hate is precariously thin. 

This true crime coach cast is a solid endurance-building conversation-paced run, but since we will be learning about Selena a pop princess in her own right, we will add in a 30-second "pop quiz" every 5 minutes to make sure you are tuning in and flexing that brain with memory recall.

I'll tell you the case and story during our 5-minute conversation paced segments and then ask you a question. You choose your answer and do the corresponding exercise to that option!

For :30 seconds of Pop Power Quiz 
Option 1 - Power Skips 
Option 2 - Power Pace Pickup
Option 3 - Jumping Jacks

Recap for today's 41:00 minute workout - 

5- minute warm-up

5- minute RPE scale 3-4 (conversation pace)
:30 second Pop Power Quiz

5- minute RPE scale 3-4 (conversation pace)
:30 second Pop Power Quiz

5- minute RPE scale 3-4 (conversation pace)
:30 second Pop Power Quiz

5- minute RPE scale 3-4 (conversation pace)
:30 second Pop Power Quiz

5- minute RPE scale 3-4 (conversation pace)

5 - minute cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, friend, 

Thank you for joining me for Running Scared with Coach Christine. I'm a Level 2 RRCA and Galloway certified coach,  but more importantly, I'm someone that knows it's so much easier to get out for your run or walk when you have something to look forward to that helps with motivation. 

So if you are like me and are a runner or walker that enjoys hearing a true crime case or spooky tale, then welcome! You have found your corner of the internet. 

Today for the kick-off of National Hispanic Heritage Month, I am paying homage to the Queen of Tejano music and much beloved by the entire Latinx community, Selena Quintanilla Pérez.

Selena was well on her way to becoming a mega-star on the U.S. pop charts, her life was cut tragically short by an obsessed fan, proving that the line between love and hate is precariously thin. 

This true crime coach cast is a solid endurance-building conversation-paced run, but since we will be learning about Selena a pop princess in her own right, we will add in a 30-second "pop quiz" every 5 minutes to make sure you are tuning in and flexing that brain with memory recall.

I'll tell you the case and story during our 5-minute conversation paced segments and then ask you a question. You choose your answer and do the corresponding exercise to that option!

For :30 seconds of Pop Power Quiz 
Option 1 - Power Skips 
Option 2 - Power Pace Pickup
Option 3 - Jumping Jacks

Recap for today's 41:00 minute workout - 

5- minute warm-up

5- minute RPE scale 3-4 (conversation pace)
:30 second Pop Power Quiz

5- minute RPE scale 3-4 (conversation pace)
:30 second Pop Power Quiz

5- minute RPE scale 3-4 (conversation pace)
:30 second Pop Power Quiz

5- minute RPE scale 3-4 (conversation pace)
:30 second Pop Power Quiz

5- minute RPE scale 3-4 (conversation pace)

5 - minute cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Buzzsprout-11322295 Thu, 15 Sep 2022 00:00:00 -0400 2496 1 15 full true The Thwarted Kidnapping of Princess Royal Anne The Thwarted Kidnapping of Princess Royal Anne Hey, friend, 

Thank you for joining me for Running Scared with Coach Christine.

If you are a runner and a true crime enthusiast, you have found your corner of the internet! 

This true crime express run cast is my absolute favorite workout! We start this story and workout with a good solid base and conversation block and progressively speed up our pace while also making each subsequent segment shorter. 

The world is mourning the loss of Her Majesty, the Queen of England. As an homage to the Royal family, this case will highlight Princess Anne's steely determination and wit that helped to thwart what could have been a national tragedy. 

Today's workout is a 25-minute Workout following the below sequence:

5- minute warm-up

5- minute RPE scale 3-4 (conversation pace)
4-minute  RPE scale 5-6 (1-2 sentence pace)
3-minute  RPE scale 6-7 (1 sentence pace)
2-minute RPE scale 7-8 (1-2 words and likely they are NSFW words)
1-minute RPE scale 9-10 (sprint, let's GO)

5-minute cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, friend, 

Thank you for joining me for Running Scared with Coach Christine.

If you are a runner and a true crime enthusiast, you have found your corner of the internet! 

This true crime express run cast is my absolute favorite workout! We start this story and workout with a good solid base and conversation block and progressively speed up our pace while also making each subsequent segment shorter. 

The world is mourning the loss of Her Majesty, the Queen of England. As an homage to the Royal family, this case will highlight Princess Anne's steely determination and wit that helped to thwart what could have been a national tragedy. 

Today's workout is a 25-minute Workout following the below sequence:

5- minute warm-up

5- minute RPE scale 3-4 (conversation pace)
4-minute  RPE scale 5-6 (1-2 sentence pace)
3-minute  RPE scale 6-7 (1 sentence pace)
2-minute RPE scale 7-8 (1-2 words and likely they are NSFW words)
1-minute RPE scale 9-10 (sprint, let's GO)

5-minute cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11301347 Tue, 13 Sep 2022 00:00:00 -0400 1640 1 14 full false Pappygate - The Great Bourbon Caper Pappygate - The Great Bourbon Caper Hello, friend,
 
Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is a Run and Walk interval workout.

In light of recent events and the tragic loss of one of the members of our running community, I urge you to listen to Time for bRUNch - Safety Episode found here.

In the meantime, please know that I understand that you may be on edge and, therefore, chose a topic that is lighter, sillier,  and virtually a victimless crime.

While I do not advocate theft nor any of the other stupid things that the criminals of the Great Bourbon heist committed, I think it is fair to say that this case shouldn't cause you any heightened sense of fear or anxiety. Unless, of course, it's because you are running out of your stash of Pappy Van Winkle. 

Please consult a physician before starting any new exercise routine.

Today's workout is a 35-minute Interval workout.
Conversation Paced efforts 3-4 with lighter recovery/walking efforts at 2-3.

We will be using RPE found here >>

5- minute warm-up

Then repeats of
4 min Conversation Paced
2 min Lighter Effort Recovery

5-minute cool-down.   

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Thank you for joining

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hello, friend,
 
Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is a Run and Walk interval workout.

In light of recent events and the tragic loss of one of the members of our running community, I urge you to listen to Time for bRUNch - Safety Episode found here.

In the meantime, please know that I understand that you may be on edge and, therefore, chose a topic that is lighter, sillier,  and virtually a victimless crime.

While I do not advocate theft nor any of the other stupid things that the criminals of the Great Bourbon heist committed, I think it is fair to say that this case shouldn't cause you any heightened sense of fear or anxiety. Unless, of course, it's because you are running out of your stash of Pappy Van Winkle. 

Please consult a physician before starting any new exercise routine.

Today's workout is a 35-minute Interval workout.
Conversation Paced efforts 3-4 with lighter recovery/walking efforts at 2-3.

We will be using RPE found here >>

5- minute warm-up

Then repeats of
4 min Conversation Paced
2 min Lighter Effort Recovery

5-minute cool-down.   

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Thank you for joining

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11279708 Thu, 08 Sep 2022 00:00:00 -0400 2087 1 13 full true The Most Dangerous Woman in Britain The Most Dangerous Woman in Britain Hey, friend, 

Thank you for joining me for Running Scared with Coach Christine.

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! 

This true crime run cast is a ton of fun, with a dash of spicy hard work. We set this true crime case to a pyramid workout that lets us work from our conversation pace up to a spicy sprint and then back down again. 

Friend, female serial killers are rare, but even more so when they go on record to say they are killing for fun. And that is exactly what this killer did because in her words, she wanted "to have more fun." 

Today's workout is a 45-minute Workout following the below sequence:

5- minute warm-up

6- minute RPE scale 3-4 (conversation pace)
5-minute  RPE scale 5-6 (1-2 sentence pace)
4-minute  RPE scale 6-7 (1 sentence pace)
2-minute RPE scale 7-8 (1-2 words and likely they are NSFW words)
1-minute RPE scale 9-10 (sprint, let's GO)
2-minute RPE scale 7-8 (1-2 words and likely they are NSFW words)
4-minute  RPE scale 6-7 (1 sentence pace)
5-minute  RPE scale 5-6 (1-2 sentence pace)
6- minute RPE scale 3-4 (conversation pace)

5-minute cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, friend, 

Thank you for joining me for Running Scared with Coach Christine.

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! 

This true crime run cast is a ton of fun, with a dash of spicy hard work. We set this true crime case to a pyramid workout that lets us work from our conversation pace up to a spicy sprint and then back down again. 

Friend, female serial killers are rare, but even more so when they go on record to say they are killing for fun. And that is exactly what this killer did because in her words, she wanted "to have more fun." 

Today's workout is a 45-minute Workout following the below sequence:

5- minute warm-up

6- minute RPE scale 3-4 (conversation pace)
5-minute  RPE scale 5-6 (1-2 sentence pace)
4-minute  RPE scale 6-7 (1 sentence pace)
2-minute RPE scale 7-8 (1-2 words and likely they are NSFW words)
1-minute RPE scale 9-10 (sprint, let's GO)
2-minute RPE scale 7-8 (1-2 words and likely they are NSFW words)
4-minute  RPE scale 6-7 (1 sentence pace)
5-minute  RPE scale 5-6 (1-2 sentence pace)
6- minute RPE scale 3-4 (conversation pace)

5-minute cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11273776 Tue, 06 Sep 2022 20:00:00 -0400 2775 1 12 full true The Queen Bee Exterminator The Queen Bee Exterminator Hey, friend, 

Thank you for joining me for Running Scared with Coach Christine.

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! 

This true crime run cast is my absolute favorite workout! We start this story and workout with a good solid base and conversation block and progressively speed up our pace while also making each subsequent segment shorter. 

Friend, if you are a fan of the "makeover" teen movies of our youth, then this case will be right up your alley! It's the dream makeover from shy, bullied, unpopular girl to elected the 2003 Miss Irresistible title holder by her peers. However, it doesn't end there, she goes onto bring more bloodshed than Carrie did at her prom. 

Today's workout is a 33-minute Workout following the below sequence:

5- minute warm-up

7- minute RPE scale 3-4 (conversation pace)
6-minute  RPE scale 5-6 (1-2 sentence pace)
5-minute  RPE scale 6-7 (1 sentence pace)
4-minute RPE scale 7-8 (1-2 words and likely they are NSFW words)
1-minute RPE scale 9-10 (sprint, let's GO)

5-minute cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hey, friend, 

Thank you for joining me for Running Scared with Coach Christine.

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! 

This true crime run cast is my absolute favorite workout! We start this story and workout with a good solid base and conversation block and progressively speed up our pace while also making each subsequent segment shorter. 

Friend, if you are a fan of the "makeover" teen movies of our youth, then this case will be right up your alley! It's the dream makeover from shy, bullied, unpopular girl to elected the 2003 Miss Irresistible title holder by her peers. However, it doesn't end there, she goes onto bring more bloodshed than Carrie did at her prom. 

Today's workout is a 33-minute Workout following the below sequence:

5- minute warm-up

7- minute RPE scale 3-4 (conversation pace)
6-minute  RPE scale 5-6 (1-2 sentence pace)
5-minute  RPE scale 6-7 (1 sentence pace)
4-minute RPE scale 7-8 (1-2 words and likely they are NSFW words)
1-minute RPE scale 9-10 (sprint, let's GO)

5-minute cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts and requests and get invites to special true crime-focused events. You can find it here >>

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11233645 Thu, 01 Sep 2022 00:00:00 -0400 1980 1 11 full true Cold Case Cool-Down Chat with Dr. J Cold Case Cool-Down Chat with Dr. J Hello, friends,

The Dr. Annihilator case was fascinating and brought to us by scholar, researcher, and author Dr. J.

So break out your foam roller or post-run workout beverage of choice (I won't judge if that recovery beverage is a glass of wine) and join us for a cold case cool-down chat with Dr. J and learn more about this and other cases!

Want to take part of the online special events with the Running Scared community? Join the newsletter and community here >>

Thank you!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hello, friends,

The Dr. Annihilator case was fascinating and brought to us by scholar, researcher, and author Dr. J.

So break out your foam roller or post-run workout beverage of choice (I won't judge if that recovery beverage is a glass of wine) and join us for a cold case cool-down chat with Dr. J and learn more about this and other cases!

Want to take part of the online special events with the Running Scared community? Join the newsletter and community here >>

Thank you!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11224053 Tue, 30 Aug 2022 00:00:00 -0400 1205 1 10 bonus true The Family Annihilator, M.D. The Family Annihilator, M.D. Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is one of my favorite styles and a great way to get in a conversation-paced workout with a couple of 2-minute pushes of harder efforts. 

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! 

Today's case will cover one of the O.G. cases of family annihilators; before there was Chris Watt, there was Dr. MacDonald, just as heinous but with a medical degree. 

A big shout-out and thanks to Jaime Miller, aka Dr. J, the author, and researcher of today's true crime case. 

Today's workout is a 33-minute Workout following the below sequence:

3- minute warm-up

8- minute Conversation Paced Segment
2-minute harder/faster-paced segment
8-minute Conversation Paced Segment
2-minute harder/faster-paced segment
8-minute Conversation Paced Segment

2-minute cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts, requests, and get invites to special true crime focused events, you can find it here >>

If you have any questions on running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is one of my favorite styles and a great way to get in a conversation-paced workout with a couple of 2-minute pushes of harder efforts. 

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! 

Today's case will cover one of the O.G. cases of family annihilators; before there was Chris Watt, there was Dr. MacDonald, just as heinous but with a medical degree. 

A big shout-out and thanks to Jaime Miller, aka Dr. J, the author, and researcher of today's true crime case. 

Today's workout is a 33-minute Workout following the below sequence:

3- minute warm-up

8- minute Conversation Paced Segment
2-minute harder/faster-paced segment
8-minute Conversation Paced Segment
2-minute harder/faster-paced segment
8-minute Conversation Paced Segment

2-minute cool-down

We will be using RPE found here >>

I'd love you to join the Running Scared community on Facebook, where you get to weigh in with your thoughts, requests, and get invites to special true crime focused events, you can find it here >>

If you have any questions on running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11223890 Tue, 30 Aug 2022 00:00:00 -0400 2056 1 10 full true The Teacher Slayer The Teacher Slayer Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is one of my favorite styles and a great way to get in a conversation-paced workout with a couple of 2-minute pushes of harder efforts. 

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! 

Today's case will cover the brutal slaying of a beloved high school teacher. 
TW: rape, violence, necrophilia, murder

Today's workout is a 30-minute Workout following the below sequence:

5- minute warm-up

8- minute Conversation Paced Segment
2-minute harder/faster-paced segment
8-minute Conversation Paced Segment
2-minute harder/faster-paced segment

5-minute cool-down

We will be using RPE found here >>

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions on running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is one of my favorite styles and a great way to get in a conversation-paced workout with a couple of 2-minute pushes of harder efforts. 

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! 

Today's case will cover the brutal slaying of a beloved high school teacher. 
TW: rape, violence, necrophilia, murder

Today's workout is a 30-minute Workout following the below sequence:

5- minute warm-up

8- minute Conversation Paced Segment
2-minute harder/faster-paced segment
8-minute Conversation Paced Segment
2-minute harder/faster-paced segment

5-minute cool-down

We will be using RPE found here >>

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions on running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11200068 Thu, 25 Aug 2022 00:00:00 -0400 1867 1 9 full true The Blade Runner The Blade Runner Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is one of my favorite styles of run/walk using a 5-minute conversation-paced running segment with 2.5 minutes of active recovery with a walk or lighter running pace. 

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! Today's case will cover one of the running world's "superstars" Olympian Oscar Pistorius, and the murder of his girlfriend, Reeva Steenkamp. 

Today's workout is a 30-minute Workout following the below sequence:

5- minute warm-up

5- minute Conversation Paced Segment
2.5 minute Recovery (walk or lighter pace)
5-minute Conversation Paced Segment
2.5 minute Recovery (walk or lighter pace)
5-minute Conversation Paced Segment

5-minute cool-down

We will be using RPE found here >>

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions on running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is one of my favorite styles of run/walk using a 5-minute conversation-paced running segment with 2.5 minutes of active recovery with a walk or lighter running pace. 

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! Today's case will cover one of the running world's "superstars" Olympian Oscar Pistorius, and the murder of his girlfriend, Reeva Steenkamp. 

Today's workout is a 30-minute Workout following the below sequence:

5- minute warm-up

5- minute Conversation Paced Segment
2.5 minute Recovery (walk or lighter pace)
5-minute Conversation Paced Segment
2.5 minute Recovery (walk or lighter pace)
5-minute Conversation Paced Segment

5-minute cool-down

We will be using RPE found here >>

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions on running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11197113 Wed, 24 Aug 2022 13:00:00 -0400 1844 1 8 full true Mrs. Hannibal Lecter Mrs. Hannibal Lecter Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is solid 7-minute segments of an easy conversation-paced run, with 60-second "own your power" pushes.  

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! However, this case is super intense, so be warned.

Today's workout is a 50-minute Workout with own your power 60-second pushes of:

  • Increased incline on treadmill
  • 10 squats
  • Faster paced running

5- minute warm-up

Then 5 sets of
7-minute conversation-paced runs
1-minute "own your power."

5-minute cool-down

We will be using RPE found here >>

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions on running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is solid 7-minute segments of an easy conversation-paced run, with 60-second "own your power" pushes.  

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! However, this case is super intense, so be warned.

Today's workout is a 50-minute Workout with own your power 60-second pushes of:

  • Increased incline on treadmill
  • 10 squats
  • Faster paced running

5- minute warm-up

Then 5 sets of
7-minute conversation-paced runs
1-minute "own your power."

5-minute cool-down

We will be using RPE found here >>

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions on running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11156788 Thu, 18 Aug 2022 00:00:00 -0400 3090 1 7 full false The Butcher Baker The Butcher Baker Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is a strong 35-minute tempo run. 

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! However, this case is super intense, so be warned.

Please consult a physician before starting any new exercise routine.

Today's workout is a 35-minute tempo run. Tempo efforts is a comfortably hard effort at 5-6 on RPE found here >>

5- minute warm-up
25 min tempo
5-minute cool-down

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions on running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is a strong 35-minute tempo run. 

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! However, this case is super intense, so be warned.

Please consult a physician before starting any new exercise routine.

Today's workout is a 35-minute tempo run. Tempo efforts is a comfortably hard effort at 5-6 on RPE found here >>

5- minute warm-up
25 min tempo
5-minute cool-down

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions on running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Thank you for joining!

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11144858 Tue, 16 Aug 2022 00:00:00 -0400 2103 1 6 full true The Black Widow The Black Widow Hello, friend,
 
Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is a Run and Walk interval workout.

We will learn about the Black Widow of Florida and the first woman in the state's history to receive the electric chair.

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! However, this case is super intense, so be warned.

Please consult a physician before starting any new exercise routine.

Today's workout is a 45-minute Interval workout.
Conversation Paced efforts 3-4 with lighter recovery/walking efforts at 2-3.

We will be using RPE found here >>

5- minute warm-up
4 min Conversation Paced
3 min Lighter Effort Recovery
5-minute cool-down.   

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Thank you for joining! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hello, friend,
 
Thank you for joining me for Running Scared with Coach Christine.

This true crime run cast is a Run and Walk interval workout.

We will learn about the Black Widow of Florida and the first woman in the state's history to receive the electric chair.

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! However, this case is super intense, so be warned.

Please consult a physician before starting any new exercise routine.

Today's workout is a 45-minute Interval workout.
Conversation Paced efforts 3-4 with lighter recovery/walking efforts at 2-3.

We will be using RPE found here >>

5- minute warm-up
4 min Conversation Paced
3 min Lighter Effort Recovery
5-minute cool-down.   

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions about running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Thank you for joining! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11111887 Thu, 11 Aug 2022 00:00:00 -0400 2791 1 5 full false The Stayner Family Tragedy The Stayner Family Tragedy Hello, friends,

Thank you for joining me for Running Scared with Coach Christine.
This true crime runcast is a bit of a surprise "play" with paces. This is also a companion piece to Episode 3: The Yosemite Killer as we learn more about Cary Stayner, his brother, and the tragedy the family experienced. 

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! However, this case is super intense, so be warned.

Please consult a physician before starting any new exercise routine.

Today's workout is a 30 minute Interval workout
Moderately Hard efforts 5-6 with lighter recovery efforts at 3-4. 

We will be using RPE found here >>

5- minute warm-up
3 min Moderately Hard
1 min Lighter Recovery
4 min Moderately Hard
2 min Lighter Recovery
Halfway
3 min Moderately Hard
1 min Lighter Recovery
4 Min Moderately Hard
2 min Lighter Recovery
 5-minute cool-down.   

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions on running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Thank you for joining! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hello, friends,

Thank you for joining me for Running Scared with Coach Christine.
This true crime runcast is a bit of a surprise "play" with paces. This is also a companion piece to Episode 3: The Yosemite Killer as we learn more about Cary Stayner, his brother, and the tragedy the family experienced. 

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! However, this case is super intense, so be warned.

Please consult a physician before starting any new exercise routine.

Today's workout is a 30 minute Interval workout
Moderately Hard efforts 5-6 with lighter recovery efforts at 3-4. 

We will be using RPE found here >>

5- minute warm-up
3 min Moderately Hard
1 min Lighter Recovery
4 min Moderately Hard
2 min Lighter Recovery
Halfway
3 min Moderately Hard
1 min Lighter Recovery
4 Min Moderately Hard
2 min Lighter Recovery
 5-minute cool-down.   

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions on running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Thank you for joining! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11089085 Tue, 09 Aug 2022 00:00:00 -0400 1876 1 4 full true The Yosemite Killer The Yosemite Killer Hello, friends,

Thank you for joining me for Running Scared with Coach Christine.
This true crime runcast is a good base run or walk.

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! However, this case is super intense, so be warned.

Please consult a physician before starting any new exercise routine.

We will be using RPE found here >>

5- minute warm-up
Then three sets of: 
7 minutes of endurance-building power walking or conversation pace running
1 minute choose your power interval. 

  • Pick up your pace for 60 seconds
  • 15 squats
  • Jumping jacks for 60 seconds

Finish up with a 5-minute cool-down.   

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions on running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Thank you for joining! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hello, friends,

Thank you for joining me for Running Scared with Coach Christine.
This true crime runcast is a good base run or walk.

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! However, this case is super intense, so be warned.

Please consult a physician before starting any new exercise routine.

We will be using RPE found here >>

5- minute warm-up
Then three sets of: 
7 minutes of endurance-building power walking or conversation pace running
1 minute choose your power interval. 

  • Pick up your pace for 60 seconds
  • 15 squats
  • Jumping jacks for 60 seconds

Finish up with a 5-minute cool-down.   

I'd love to hear feedback from you, or if you have a case/story you would like featured, please fill out this short form here >>. 

If you have any questions on running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Thank you for joining! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11076847 Thu, 04 Aug 2022 01:00:00 -0400 2152 1 3 full true The Toybox Killer The Toybox Killer Hello, friends,

Thank you for joining me for Running Scared with Coach Christine.
This true crime runcast is set to a 30/30 run/walk/run interval.

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! However, this case is super intense so be warned. 

Please consult a physician before starting any new exercise routine.

Great interval to use as a beginner, but if you are looking for something a bit more, you can use the 30-second intervals to create your adventure or follow your preferred intervals. 60/30 skip one beep
90/30 skip two beeps
120/30 skip three beeps
Etc.

If you are not sure which interval is a good one for you, please check out Jeff Galloway's "magic mile" formula >>

We will start with a 5-minute walking warm-up and a 5-minute walking cool-down. 

I'd love to hear feedback from you or if you have a case/story you would like featured, please fill out this short form here >>.

Join the community and weigh in on your thoughts about the Toybox Killer here>>.

If you have any questions on running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Thank you for joining me! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hello, friends,

Thank you for joining me for Running Scared with Coach Christine.
This true crime runcast is set to a 30/30 run/walk/run interval.

If you are a runner and a true crime enthusiast, you have found your corner of the internet, friend! However, this case is super intense so be warned. 

Please consult a physician before starting any new exercise routine.

Great interval to use as a beginner, but if you are looking for something a bit more, you can use the 30-second intervals to create your adventure or follow your preferred intervals. 60/30 skip one beep
90/30 skip two beeps
120/30 skip three beeps
Etc.

If you are not sure which interval is a good one for you, please check out Jeff Galloway's "magic mile" formula >>

We will start with a 5-minute walking warm-up and a 5-minute walking cool-down. 

I'd love to hear feedback from you or if you have a case/story you would like featured, please fill out this short form here >>.

Join the community and weigh in on your thoughts about the Toybox Killer here>>.

If you have any questions on running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

Thank you for joining me! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11057295 Sun, 31 Jul 2022 16:00:00 -0400 2596 1 2 full true The Gainesville Ripper The Gainesville Ripper Hello, friends,

Thank you for joining me for Running Scared with Coach Christine.
This true crime runcast is set to a 30/30 run/walk/run interval.

If you are a runner and a true crime enthusiast, then you have found your corner of the internet friend! 

Please consult a physician before starting any new exercise routine.

Great interval to use as a beginner, but if you are looking for something a bit more, you can use the 30-second intervals to create your adventure or follow your preferred intervals. 60/30 skip one beep
90/30 skip two beeps
120/30 skip three beeps
Etc.

If you are not sure which interval is a good one for you, please check out Jeff Galloway's "magic mile" formula http://www.jeffgalloway.com/training/magic-mile/

We will start with a couple of dynamic movements, but you can surely do those before the run so that you are ready to go. 

If you have any questions on running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

I'd love to hear feedback from you or if you have a case/story you would like featured, please fill out this short form here >>. 

Thank you for joining me! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Hello, friends,

Thank you for joining me for Running Scared with Coach Christine.
This true crime runcast is set to a 30/30 run/walk/run interval.

If you are a runner and a true crime enthusiast, then you have found your corner of the internet friend! 

Please consult a physician before starting any new exercise routine.

Great interval to use as a beginner, but if you are looking for something a bit more, you can use the 30-second intervals to create your adventure or follow your preferred intervals. 60/30 skip one beep
90/30 skip two beeps
120/30 skip three beeps
Etc.

If you are not sure which interval is a good one for you, please check out Jeff Galloway's "magic mile" formula http://www.jeffgalloway.com/training/magic-mile/

We will start with a couple of dynamic movements, but you can surely do those before the run so that you are ready to go. 

If you have any questions on running or want to chat about True Crime, please email me at christine@runwinefinishlines.com.

I'd love to hear feedback from you or if you have a case/story you would like featured, please fill out this short form here >>. 

Thank you for joining me! 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11047974 Fri, 29 Jul 2022 09:00:00 -0400 2223 1 1 full true Running Scared with Coach Christine Welcome Trailer Running Scared with Coach Christine Welcome Trailer Running Scared is a coach-cast that sets an easy-to-follow structured workout to a true crime case or spooky tale. 

Coach Christine, is a Level 2 RRCA and run-walk-run certified coach, that enjoys running with friends, considers herself a bit of a true crime junkie, and a lover of all things spooky.

We are excited to "run" with you. Remember, you don't have to worry about running alone because you'll be running scared with Coach Christine!

Please consult a physician before starting any new fitness routine. 

If you have any questions or need more information on how to structure a workout, please reach out to me at christine@runwinefinishlines.com.

Or do you have a true crime case or spooky tale you would like to see featured into a workout? Please submit it here >>. 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Running Scared is a coach-cast that sets an easy-to-follow structured workout to a true crime case or spooky tale. 

Coach Christine, is a Level 2 RRCA and run-walk-run certified coach, that enjoys running with friends, considers herself a bit of a true crime junkie, and a lover of all things spooky.

We are excited to "run" with you. Remember, you don't have to worry about running alone because you'll be running scared with Coach Christine!

Please consult a physician before starting any new fitness routine. 

If you have any questions or need more information on how to structure a workout, please reach out to me at christine@runwinefinishlines.com.

Or do you have a true crime case or spooky tale you would like to see featured into a workout? Please submit it here >>. 

Support the show

Join the Running Scared Facebook private community.

Follow on Instagram

Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com




]]> Christine Hetzel Buzzsprout-11040640 Wed, 27 Jul 2022 23:00:00 -0400 78 1 trailer false