Extraordinary Strides

Hey, friend,

Thank you for joining us for Quick Bytes - Holiday edition.

This will be the 6 of 7 specially designed runner, walker gift guides, and holiday specials to get you everything you need or could ever want to ask for from Thanksgiving to the New Year!

This episode was designed to be a Supermarket Sweep, so we pick up the pace, shorten the time, and you get out of here with a great quick run or strong walk and ideas of last-minute items to buy for the runners in your life.

Stocking Stuffers, practical last-minute gift ideas, and tons of heart-pumping encouragement to get you in and out of the stores as quickly as possible! 

Ready to share the list with a loved one or grab something for yourself? Check out the blog post here >>

Workout:
2 min Stretches
9 min PACE PUSH (tempo pace or sentence pace RPE 6-7)
1 min walk
10 min PACE PUSH (tempo pace or sentence pace RPE 6-7)
3 min cool-down

Interested in joining the PMP Spring Training that kicks off on Jan. 2? Get on the notification list here >>

Our Holiday Series Quick Bytes will be as scheduled -

Nov. 15 - Gift Guide for  "On the Run"

Nov. 23 - Make it "Rein": Big Ticket Items ala Black Friday Sales

Nov. 29 - Giving Tuesday and Giving Back

Dec. 7 - What to Wear? "Snow" Problem, we got you covered!

Dec. 14 - Beyond Running: Post-run, recovery, crosstraining, & fun

Dec. 21 - Oh, Snaps! Stocking Stuffers & Last-Minute Deals

Dec. 30 - Wait, there's "Myrrh"  How to Treat Yo "Elf" for the New Year

Want to join a community that is motivational, encouraging, and full of great information? Find the bRUNch crew here >>

Thank you so much for making this podcast possible! If you have any questions, do not hesitate to contact us at [email protected].

Please consult a physician before any new workout regimen!

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, friends,

We are excited to introduce you to Kristen Doornbos, who shares her wisdom on dealing with the emotions of having a great training cycle, but a "poop sandwich" of a race and everything you have always wanted to ask a massage therapist.

She shares the world's most adorable Chinese-crested dog with us, 1000% Diva - Josie Muppet. Check out her Instagram here>>

We also heard how fabulous the running community can be as Kristen shares how she had quite a few folks rally around her so that she could participate in the Indy Marathon, including how her local November Project was able to help!

Want more information on November Project and maybe check out a nearby location? Find them here>>

Want to stay in touch with Kristen or, better yet, send her a DM to order your 2023 Josie Muppet calendar? Find her on Instagram here>>

Today's 65-min long run workout will be structured -  
3 min Dynamic Stretches
5 min Warm-up Walk

15 min Conversation Pace
1 min pace change

20 min Conversation Pace
1:30 min pace change

15 min Conversation Pace
1 min walk

5 min walking cool-down

Friends, if you have a question and want to do coffee with the coaches, reach out to us  here or call ‪(347) 927-8624‬ or 347 -9BRUNCH

We want to hear from you! Have questions or feedback? Drop us a line at [email protected]

Please consult a physician before starting any new exercise routine.

Thanks for listening! 

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. 

Hey, friend,

Thank you for joining us for Quick Bytes - Holiday edition.

This will be the 5 of 7 specially designed runner and walker gift guides and holiday specials to get you everything you need or could ever want to ask for from Thanksgiving to the New Year!

This episode covers everything you need for post-run recovery, crosstraining, and of course, all the fun R&R activities! 

Want to join a community that is motivational, encouraging, and full of great information? Find the bRUNch crew here >>

Ready to share the list with a loved one or grab something for yourself? Check out the blog post here >>

Workout:
2 min Stretches

14 min Conversation Pace
2 min Pace change to tempo or walk

8 min Conversation Pace
2 min Pace change to tempo or walk

10 min Conversation Pace
2 min Pace change to tempo or walk

Then 5-minute cool-down walk.

Interested in joining the PMP Spring Training that kicks off on Jan. 2? Get on the notification list here >>

Our Holiday Series Quick Bytes will be as scheduled -

Nov. 15 - Gift Guide for  "On the Run"

Nov. 23 - Make it "Rein": Big Ticket Items ala Black Friday Sales

Nov. 29 - Giving Tuesday and Giving Back

Dec. 7 - What to Wear? "Snow" Problem, we got you covered!

Dec. 14 - Beyond Running: Post-run, recovery, crosstraining, & fun

Dec. 21 - Oh, Snaps! Stocking Stuffers & Last-Minute Deals

Dec. 30 - Wait, there's "Myrrh"  How to Treat Yo "Elf" for the New Year

Thank you so much for making this podcast possible! If you have any questions, do not hesitate to contact us at [email protected].

Please consult a physician before any new workout regimen!

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,

Oh we wish we could play it cool and not squeal with excitement that such a fabulous runner would join us for bRUNch, but alas, that isn't who we are...we aren't the cool kids; we are just two gals ecstatic to share bRUNch with Brittany and YOU!

Get ready because this run is full of EVERYTHING you could ever want to have you saying, "Heck yeah!" to life, running, and finding your joy!

Brittany Charboneau is the official and ONLY winner of the runDisney Dopey Challenge, but it doesn't stop there. She has big goals, and she knows how to drive her spirit mobile to the mountain's peak to get there. However, she shares that climbing to the zenith has some valleys.

We think you will relate, laugh, and walk away from this run, ready to unleash your creativity and find your joy!   

Want to stay in touch with Brittany? Find her on her website >> or find her "feet pics" free of charge on Instagram>>

Ready to find your joy and unleash your creativity with her retreat in Spain? I know we sure do! Sign up here>>

Want to get on the list for Sugar Tats Cookies? Pop over to the website so you can be notified when ordering opens up again, or sign up for a cookie class! Stay in touch with "Jusband" on Instagram here>>

Today's workout will be structured -  
3 min Dynamic Stretches
5 min Warm-up Walk

19 min Conversation Pace
2 min Joy Pace (walk, skip, dance, or push the pace)

19 min Conversation Pace
2 min Joy Pace (walk, skip, dance, or push the pace)

19 min Conversation Pace
3 min Joy Pace (walk, skip, dance, or push the pace)

5 min walking cool-down 

Don't forget to join our  weekly newsletter here >>

Friend, if you have a question and want to have coffee with the coaches, reach out to us  here or call ‪(347) 927-8624‬ or 347 -9BRUNCH

We want to hear from you! Have questions or feedback? Drop us a line at [email protected]

Please consult a physician before starting any new exercise routine.

Thanks for listening

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. 

Hey, friend,

Thank you for joining us for Quick Bytes - Holiday edition.

This will be the 4 of 7 specially designed runner and walker gift guides and holiday specials to get you everything you need or could ever want to ask for from Thanksgiving to the New Year!

This episode is about apparel and recognizing that many folks are dealing with snow. We spent half of the episode on "winter running clothes," but what do two Florida natives know about snow running? We know enough to ask folks in the community to help us create this guide! Thank you so much to all of the wonderful bRUNch Facebook group community members that contributed their favorite running apparel advice.

Want to join a community that is motivational, encouraging, and full of great information? Find the bRUNch crew here >>

Ready to get your running gear mentioned in this list? Check out the blog post here >>

Workout:
1 min intro
2 min dynamic warmup

4 sets of -
8 min Conversation Pace
2 min Pace change to tempo or walk

Then 2 minute cool-down walk

Interested in joining the PMP Spring Training that kicks off on Jan. 2? Get on the notification list here >>

Our Holiday Series Quick Bytes will be as scheduled -

Nov. 15 - Gift Guide for  "On the Run"

Nov. 23 - Make it "Rein": Big Ticket Items ala Black Friday Sales

Nov. 29 - Giving Tuesday and Giving Back

Dec. 7 - What to Wear? "Snow" Problem, we got you covered!

Dec. 14 - Beyond Running: Post-run, recovery, crosstraining, & fun

Dec. 21 - Oh, Snaps! Stocking Stuffers & Last-Minute Deals

Dec. 30 - Wait, there's "Myrrh"  How to Treat Yo "Elf" for the New Year

Thank you so much for making this podcast possible! If you have any questions, do not hesitate to contact us at [email protected].

Please consult a physician before any new workout regimen!

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, friends,

Join us for the long-run workout as we recap Space Coast Marathon & Half-Marathon weekend, celebrate #NationalCookieDay, and talk about accountability, training, and empowerment with "Petals," Medals, & P.R.s

 Did you miss our newsletter? Sign up here or email us at [email protected]

Are you interested in making your new year and training cycle "dyno-mite" learn more about the 16-week P.M.P. group with exclusive podcasts and group content here >>
 
Or are you interested in individual workshops? Learn more about the "level-up" workshops here>> 

Remember, we have a lot of goodies going at once; you can check out our Holiday Gift Guide series or help us reach 10k downloads and be entered to win by sharing Time for bRUNch on your social media, tagging @timeforbrunchpodcast,  and using hashtag #TFB10k.

Today's workout will be structured -  

3 min Dynamic stretches

5 min walking warm-up

15 min Endurance Pace
1 min walk
30 min Endurance Pace
2 min walk
15 min Endurance Pace
 
10  min walking cool-down, and Coffee with the Coaches!

Do you have a question you would like featured or answered?
Submit it here >>

We want to hear from you! Have questions or feedback? Drop us a line at [email protected]

Please consult a physician before starting any new exercise routine.

Thanks for listening! 

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. 

Hey, friend,

Thank you for joining us for Quick Bytes - Holiday edition.

This will be the 3rd of 7 specially designed gift guides for the runners and walkers and holiday specials to get you everything you need or could ever want to ask for from Thanksgiving to the New Year!

This episode focuses on Giving Tuesday and giving back! We highlighted some of our favorite nonprofits that "run" on good spirits, cheer, and working hard on making a positive difference in the world.

If you feel like your favorite item didn't "make the list",  feel free to reach out to us at [email protected]. We are always excited to learn about nonprofits on a mission!

Now on our wishlist is something that money can't buy, but it is just as important! We would love for you to help us hit 10k Downloads by the end of 2022.

We want you to know how grateful we are for your support and as we have mentioned, we are committed to keeping these bRUNch and Quick Bytes going at no cost to you, but we NEED your help to keep that rolling, and one of the easiest ways is to spread the word.

All you have to do to be entered to win is spread the love, share TFB by taking a screenshot of your review on your podcast listening platform or post your workout and link it back to Time for bRUNch by using hashtag #tfb10k

Head over to Instagram or find us on Facebook; use the hashtag, and be entered to win!

Today's workout is structured as a great way to get in some movement after the Thanksgiving feast with the family or a little bit of reprieve from the holiday busyness.

This workout is structured:
Intro 1 minute
Walk or Conversation Pace 13 minutes
2 min stretch
Walk or Conversation Pace 13 minutes
Cool-down 2 minutes


Our Holiday Series Quick Bytes will be as scheduled -

Nov. 15 - Gift Guide for  "On the Run"

Nov. 23 - Make it "Rein": Big Ticket Items ala Black Friday Sales

Nov. 29 - Giving Tuesday and Giving Back (This will be released on Tuesday instead of Wednesday)

Dec. 7 - What to Wear? "Snow" Problem, we got you covered!

Dec. 14 - Beyond Running: Post-run, recovery, crosstraining, & fun

Dec. 21 - Oh, Snaps! Stocking Stuffers & Last-Minute Deals

Dec. 30 - Wait, there's "Myrrh"  How to Treat Yo "Elf" for the New Year

Thank you so much for making this podcast possible! If you have any questions, do not hesitate to contact us at [email protected].

Please consult a physician before any new workout regimen!

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, friends,

Wishing you and yours a very happy Thanksgiving weekend.

We are also celebrating Opt Outside - started initially by REI in response to the Black Friday trend to encourage folks to spend time with family members and in nature. Coach Christine likes to Opt Outside with a hike in some of Florida's state parks, while Coach Shelby likes to take a family walk. (hiking in Florida is the same as walking, so both coaches enjoy the same activity.)

We want to see you share your #OptOutside selfies! Let us see those incredible vistas, snowy, sunny, and in between.

We got to sit down with Coach Denny Krahe of Diz Runs to explore Thanksgiving, Turkey Trots, cold-weather running, heart-rate training, and a hot debate on Pumpkin vs. Apple Pie. 

Make sure you subscribe to Diz Runs for your future podcast listening pleasure!

In the episode, Coach Denny gives us a great rundown on heart-rate training, and we encourage you to check out his youtube channel here>>.

We also chatted about not forcing ourselves to run, and all three coaches chatted about their experience with Runner's World Run Streak.

You can find Coach Denny's episode on "Don't run when you don't want to" here >>

Follow Denny on Instagram here >> or learn more about him and his coaching services on his website here >>

Today's workout will be structured -  
3 min Dynamic Stretches
5 min Warm-up Walk

14 min Conversation Pace
2 min walk  

16 min Conversation Pace
1 min walk 

14 min Conversation Pace
1 min walk

5 min Fast Finish

5 min walking cool-down 

Don't forget to join our  weekly newsletter here >>

Friends, if you have a question and want to do coffee with the coaches, reach out to us  here or call ‪(347) 927-8624‬ or 347 -9BRUNCH

We want to hear from you! Have questions or feedback? Drop us a line at [email protected]

Please consult a physician before starting any new exercise routine.

Thanks for listening! 

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. 

Hey, friend,

Thank you for joining us for Quick Bytes - Holiday edition.

This will be the 2nd of 7 specially designed gift guides for the runners and walkers and holiday specials to get you everything you need or could ever want to ask for from Thanksgiving to the New Year!

This episode focuses on those big ticket items you wait all year for to put onto your Black Friday Sales Wishlist! It is jam-packed with goodies and has a few items most runners would love under the Christmas tree! Find the gift guide accompanying blogs here >>.

If you feel like your favorite item didn't "make the list",  stay tuned, we still have plenty more episodes and categories coming up.

Now on our wishlist is something that money can't buy, but it is just as important! We would love for you to help us hit 10k Downloads by the end of 2022.

We want you to know how grateful we are for your support and as we have mentioned, we are committed to keeping these bRUNch and Quick Bytes going at no cost to you, but we NEED your help to keep that rolling, and one of the easiest ways is to spread the word.

So to coincide with this Gift Guide Holiday series, we have launched our 10k Downloads Giveaway, and we want YOU to decide on the grand prize for one lucky winner.

Head over to Instagram or find us on Facebook and cast your vote!

In the meantime, all you have to do to be entered to win is spread the love, share TFB by taking a screenshot of your review on your podcast listening platform or post your workout and link it back to Time for bRUNch by using hashtag #tfb10k

Today's workout is structured as a great way to get in some movement after the Thanksgiving feast with the family or a little bit of reprieve from the holiday busyness.

This workout is structured:
Conversation Pace 15 minutes
Pace Shift Up 2 minutes
Conversation Pace 15 minutes
Cool-down 3 minutes


Our Holiday Series Quick Bytes will be as scheduled -

Nov. 15 - Gift Guide for  "On the Run"

Nov. 23 - Make it "Rein": Big Ticket Items ala Black Friday Sales

Nov. 29 - Giving Tuesday and Giving Back (This will be released on Tuesday instead of Wednesday)

Dec. 7 - What to Wear? "Snow" Problem, we got you covered!

Dec. 14 - Beyond Running: Post-run, recovery, crosstraining, & fun

Dec. 21 - Oh, Snaps! Stocking Stuffers & Last-Minute Deals

Dec. 30 - Wait, there's "Myrrh"  How to Treat Yo "Elf" for the New Year

Thank you so much for making this podcast possible! If you have any questions, do not hesitate to contact us at [email protected].

Please consult a physician before any new workout regimen!

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, friends,

We are thrilled to have Coach Tia take time out of her incredibly busy schedule to sit down with us and share her joy, wisdom, and inspiration. 

Coach Tia Pettygrue is a Level 2 RRCA and National Coach for Black Girls RUN!, Tia has coached over a thousand women from 5k’s to 100-mile ultramarathons. 

She equips her athletes with knowledge and skill they can use for the rest of their lives. She is happy to work with those using the run/walk method and always emphasizes injury prevention. 

Tia never tires of the thrill of seeing her runners complete their very first or best race and everything in between. 

Coach Tia has finished ten marathons, over 150 half marathons, a triathlon, and figure competition. She is working toward her bucket list item - Boston Qualifier, and if anyone can do it, it's her! 

You are MOST definitely going to want to stay in touch with Coach Tia, and these are all the ways you can do so:

Join her Facebook group Discount Codes for Races here >>

You can email her at [email protected] or visit her website.

Or find her on Instagram or Facebook.

And, because we know you want her Linguine with Clams Recipe, don't forget to check out the newsletter! And her go-to #lipstickrunner of choice is Maybelline Superstay Matte Ink Liquid Lipstick. 

Today's 65-min long run workout will be structured -  
3 min Dynamic Stretches
5 min Warm-up Walk

14 min Conversation Pace
1 min walk  

14 min Conversation Pace
1 min walk 

14 min Conversation Pace
1 min walk

5 min Fast Finish 

7 min walking cool-down and Coffee with the Coaches segment featuring  Lisa K. Thank you, Lisa, for having coffee with us! Be on the lookout for your $5 gift card.

Friends, if you have a question and want to do coffee with the coaches, reach out to us  here or call ‪(347) 927-8624‬ or 347 -9BRUNCH

We want to hear from you! Have questions or feedback? Drop us a line at [email protected]

Please consult a physician before starting any new exercise routine.

Thanks for listening! 

Summary Keywords: race, running, coach, half marathon, people, friends, run, coaching, love, brunch, heart, marathon, training, confident, runner, mile, shoes, marathon training

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.