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.
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Support the show

Join the Running Scared Facebook private community.

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Have questions on how to incorporate workouts into your training? Reach out at [email protected]

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 [email protected]

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 [email protected]

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 [email protected]

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 [email protected]

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 [email protected].

Please consult a physician before starting any new exercise routine.

Thank you for joining!

Summary KW: Elizabeth Holmes, Edison

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Join the Running Scared Facebook private community.

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Have questions on how to incorporate workouts into your training? Reach out at [email protected]

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 [email protected].

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 [email protected]

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 [email protected].

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, 

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Join the Running Scared Facebook private community.

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Have questions on how to incorporate workouts into your training? Reach out at [email protected]

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: 

• 10/10 Lizzie Borden
• 10/17 Angel of Death
• 10/24 Jolly Jane
• 10/31 Salem Witch Trials
• 11/3 Bonus Episode Recap 

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 [email protected].

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 [email protected]

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: 

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

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 [email protected].

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 [email protected]