Extraordinary Strides

Welcome to Time for bRUNch, a special episode dedicated to the Cinco de Derby workout!

Coaches Christine and Shelby are here to guide you through a 75-minute long progression run that starts off mild and heats up to a fiery finish.

Join us and lace up your running shoes; we'll chat about the history of the Kentucky Derby and Cinco de Mayo, keeping the conversation light and fun.

We'll even play a game where we quiz you on horse names, asking if it's a My Lil' Pony or a derby horse name. We can't wait to hear you weigh in!

Throughout the run, our goal is to keep you focused and motivated as you build strength and tempo toward crossing your own finish line.

Just like the intensity of the derby race, we'll gradually increase the pace and challenge you to push yourself during the workout. We believe in you and we're betting on you to be the official winner of the Cinco de Derby workout!

As we reach the fiery finish, imagine the excitement and energy of the Kentucky Derby's thrilling conclusion. Coaches Christine and Shelby will provide words of encouragement to keep you going strong until the very end. Who needs a #paquionechipchallenge when you can bring the fire to your workout?

After the run, we'll transition into a cool-down phase, allowing your body to gradually return to a relaxed state.

During this time, we'll share some mouthwatering recipes to include in your post-bRUNch festivities. Whether it's a refreshing Cinco de Mayo cocktail or a delicious Derby-inspired dish, we've got you covered.

So, get ready to run, have fun, and enjoy the journey to your finish line!

Remember, you are the official winner of your own race, and we're here to support you every step of the way. Let's make this Cinco de Derby workout one for the books!

Want to stay looped in on the upcoming fun? Join the bRUNch bunch on Facebook or follow us on Instagram. 

Workout structure: 
2 min Stretches  - 

5 min walking warm-up with Derby Horse Name Generator game - Join the newsletter to get access to long bRUNch games here. 

15 min easy warmup RPE 4-5 Mild 🌶 

10 min pickup RPE 5-6 Medium 🌶 🌶 

2 min recovery jog or walk RPE 2-4 Mild 🌶 

10 min pickup RPE 6-7 Hot 🌶 🌶 🌶 

1 min recovery RPE 2-4 Mild 🌶 

10 min pickup RPE 6-7 Hot 🌶 🌶 🌶 

1 min recovery RPE 2-4 Mild 🌶 

5 min pickup 7-8 RPE H-E-Double Hockey Sticks HOT 🌶 🌶 🌶 🌶 

1 min Fiery Finish 8-9 RPE One Pacqui Chip Challenge HOT 🌶 🌶 🌶 🌶 🌶 ☠️ 

5 min recovery RPE 2-4 Mild 🌶 

5 min walking cool-down Fire Extinguisher 🧯 🥶 

Have questions or want to chat? Send a voicemail!

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Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram. 

Hello, friend, 

In our monthly "Fuel review" we decided to try out protein and energy bars. We all know that they can be pricey and nothing is worse then having to chuck out a chalky bar after one bite. 

Our picks for today's review are as follows: 

• Picky Bar - Moroccan your world
• TruBar - Daydreaming about Donuts
• Perfect Bar - Salted Caramel
• GoMacro Cherries and Berries
• Larabar Blueberry Muffin 
• Rxbar - chocolate sea salt and Maple Syrup

Did you miss the live video recording and want to hear Coach Shelby's "cliffhanger" response that was cut from this audio version?  Subscribe to the Youtube channel and check it out here. 

We want to hear from you. What would you like us to review? Do you have a favorite go-to fuel? Reach out to us at [email protected]

Have questions or want to chat? Send a voicemail!

Support the show

Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram. 

Hello, friend,

You know that you've taken to Dr. Google to help answer all of your "burning" questions, well friends, we are here to help assure you that when it comes to running, we've got the answers you may too embarrassed to ask anyone about.

Join us for this long bRUNch, get into your sexy pace stride, and share with us some of your answers as we tackle the most googled questions about running.

We also play 2 Truths and a Lie and would love to hear what you think is FULL truth and which statement is, well....not so true. 

Play along in our FB community page or hit us up on Instagram. 

Workout Structure:
2 min Dynamic Stretches
5 minute Walk

20-minute Endurance Block
2-minute pace change
20-minute Endurance Block
2-minute pace change 

Halfway

20-minute Endurance Block
2-minute pace change
20-minute Endurance Block
2-minute pace change

5-minute cool-down (Recipe chat)

Have any questions? Reach out to [email protected]

Have questions or want to chat? Send a voicemail!

Support the show

Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram. 

Hello, friend,

We are excited to welcome you to the Quick Bytes bRUNch table to chat about our experience with the popular run-walk-run method of running created by Olympian Jeff Galloway.

We referenced his incredibly resource-heavy website, and you can visit it here:
www.jeffgalloway.com

We want to hear from you! Do you use the run-walk-run method? Are you on the fence?

You can find us on Instagram or email us at [email protected] 

Have questions or want to chat? Send a voicemail!

Support the show

Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram. 

Hello, friend, 

Welcome to this week's episode for a hearty, long bRUNch a 2+ hr sure to spark joy in your heart, and lightness in your feet. 

Today, we will be recapping the runDisney Springtime Surprise weekend with Girls on the Run of Central Florida SoleMate Kristen Gordon, Coach Shelby, and Coach Christine. Later in the episode, we will also be joined by Stephanie Diaz, a running coach and podcast host of the Runner's Roundtable, who hopped on a plane to go run the London Marathon.

Endurance Block: Recap of runDisney Springtime Surprise Weekend with Girls on the Run of Central Florida's Kristen Gordon.

In this segment, we will hear from Kristen Gordon, Coach Shelby, and Coach Christine about their experiences at the runDisney Springtime Surprise weekend. They will share their thoughts on the course, the weather, and the event's overall atmosphere. They will also talk about the importance of the Girls on the Run program and how it has impacted their lives with a few announcements for the SoleMate program.

To learn more about SoleMates and fundraising bibs for the new 23-24 runDisney season, reach out to [email protected]

And, if you are local to Central Florida and want to volunteer at the Spring season celebration race for Girls on the Run, sign up to join the Track Shack Run Nona 5k fun here >>

The halfway point: Pace Change 2 minutes

Endurance Block: Stephanie Diaz of the Runner's Roundtable joins us before heading to the London Marathon.
 
In this segment, we will welcome Stephanie Diaz to the podcast. Stephanie is a running coach, mother runner, avid yogi, and podcast host who is currently in her taper week before the London Marathon. She will share her love of running, connecting to the joy of movement, how she prepares for race weekend, and why she believes it is important for women to support other women!

She will also talk about her experience as a running coach and share her coaching philosophy and advice for runners no matter where they are on their journey.

Cheer here on via her Instagram: @thecookierunner
Listen to Coach Shelby on The Runner's Roundtable episode.
Listen to Coach Christine on The Runner's Roundtable episode.  

Thank you so much for joining us! 

Have questions or want to chat? Send a voicemail!

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Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram. 

Hello, friend,

Does looking at all of your strength training options leave you thinking, "What the Eff?!" then look no further, we have got details on the 30-day Foxy, Feisty, and Fierce Boot Camp kicking off on May 1st.

Not convinced you want to add strength training to your routine? Read here on why strength training is crucial for your running journey.  Then head over to sign up for the 1-day Bonanza Blast to grab your registration for $39 >>

Weekly themes, extra accountability, and one Fabulous Grand Prize Winner will receive the FFF Party Pack: 

• $100 GIFT card to Sparkle Athletics
• GoGuarded Defense Ring 
• JBL noise-canceling headphones (the BEST for strength training)
• Corkcickle stainless steel water bottle

Once you conquer that, we know you are ready to don your superhero cape and tackle saving the Earth. Well, while we can't say that plogging can save the Earth, we believe it can help you get in a great workout while cleaning up your neighborhood. So join us to celebrate Earth Day and "plog" with us! RSVP and particpate from anywhere in the world here >>

Have questions or want to chat? Send a voicemail!

Support the show

Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram. 

Hello, friend,

Thank you for joining us for an exciting weekend full of running races, where we chat about Boston Marathon weekend and runDisney's Springtime Surprise.

We dedicate this run to those that were lost, injured, and impacted by the Boston Marathon bombing ten years ago. Reminding us that life is precious, our neighbors are family, and the running community was, is, and will forever be #BostonStrong.

Coach Shelby then regales us with her elite field knowledge, and we discuss the many ways to run Boston.

At the halfway point of this run, we take a "trip" down I-95 to finish up the run with Springtime Surprise and runDisney chatter.

We hope you enjoy and look forward to you sharing your Boston, runDisney, and running favorites with us on social using #TFBrunch.

Workout structure -
2 min stretches
5 min walk

12 min Endurance Block
4 min Uptempo with a moment of silence and dedication to the lives lost at the 2013 Boston Marathon
Martin Richard, Krystle Campbell, Lu Lingzi, and Officer Sean A. Collier

12 min Endurance Block - Sign the petition for equal pay across the divisions
4 min Pace Change

1 min Walk (halfway)

12 min Endurance Block Tips for racing in the rain? Check out the blog post here
4 min Pace Change

12 min Endurance Block
4 min Pace Change

5 min cooldown walk

Ready to add "iron" to your runner's diet? Looking to own the Foxy, Feisty, and Fierce Energy for the month of May? Sign up to learn more about our one-day Boot Camp Registration Blitz 

Have questions or want to chat? Send a voicemail!

Support the show

Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram. 

Hello, friend,

Great to have you here with us for today's Quick Byte.

We are excited to welcome Carlos the Runner. We featured him as one of our favorite Instagram accounts that we can wholeheartedly relate to, that always brings a smile to our faces back on episode 53. Instafun Progression Run

Imagine, how stoked we were when Carlos decided to take a brief break from his Royal obligations as Treadmill and Meme King to share his #sexypace wisdom and wit with us all! 

Find Carlos on -
Instagram
Facebook
TikTok 

Enjoy, and have an awesome run! 

Have questions or want to chat? Send a voicemail!

Support the show

Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram. 

Hello, friend,

Thank you so much for joining Coaches Shelby & Christine for a light-hearted fun conversation-paced long run. We are feeling an extra pep in our step and want to make sure to share the levity and lightness of the extra sunshine we have been experiencing has given us.

So if you want to add sparkle to your long run - this is it!

Each segment will have a featured game; we want you to play along. Head to our community page and Instagram to share your responses. 

Workout structure:
2-min dynamic stretches
5-min warmup walk
20-minute conversation pace
1-minute pace change 
15-minute conversation pace
1-minute pace change
20-minute conversation pace
1-minute fast finish
5-minute cooldown walk

Enjoy, and don't forget to add those smiles with your miles. 

Have questions or want to chat? Send a voicemail!

Support the show

Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram. 

Hello, friend, 

We are stoked, albeit also filled with trepidation, to launch the "live" reviews of fueling, electrolytes, pre-workout, and post-run fuel segments. 

For our first one out of the gate, we reviewed the following:  

• Sports Beans Smoothie vs. Assorted 
• Honey Stinger Energy Chews Orange Blossom
• Clif Bloks Salted Watermelon 
• GU Espresso Love
• GU Tastefully Nude 
• Clif Shot Vanilla

Missed the live video recording? Check it out here >>

We want to hear from you. What would you like us to review? Do you have a favorite go-to fuel? Reach out to us at [email protected] 

Have questions or want to chat? Send a voicemail!

Support the show

Join the newsletter list for updates, special offers, and exclusive behind-the-scenes content.

Join fellow pod and running enthusiasts at The Stride Collective community on Facebook or follow us on Instagram.