Welcome back to episode 14! Today’s episode is about all things 5k. We wanted to share with you our 4 favorite workouts to prep you for a fast 5k. Give it a listen and let us know what you think!

1:37 - Corral Chronicles

12:35 - The history of the 5k / 5000m

14:57 - World records in the 5000m

15:49 - American records in the 5000m

18:47 - Overview of 5k training 

25:15 - Our 4 favorite 5k workouts  

The winner of our segment title to call our weekly training updates is Steve!!! We loved your idea of the Corral Chronicles. We will reach out to you (via IG) to get your email to send you your Starbie’s card!! And Marla is our runner up who we also want to send a gift card too :) Thank you everyone who sent us ideas!! We really appreciate you!

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You can find us at ⁠⁠⁠⁠https://www.relentlessrunners.com/⁠⁠⁠⁠

RR IG ⁠⁠⁠⁠@relentlessrunners⁠⁠⁠⁠

Toni's IG ⁠⁠⁠⁠@tonikengor⁠⁠⁠⁠

Christine's IG ⁠⁠⁠⁠@chrissy.nich.runs

Welcome back to episode 13! In today’s episode we talk about 4 different things we no longer say or believe in as run coaches. As we’ve grown and evolved over the years along with studies and research, we’ve changed our stance on a few things and today we are sharing those with you!! 

3:05 - Training updates - we need your help!

4:50 - Christine’s training updates

9:59 - Toni’s training updates

12:51 - Things we don’t say as coaches anymore, topic 1

23:41 - Things we don’t say as coaches anymore, topic 2

35:20 - Things we don’t say as coaches anymore, topic 3

42:03 - Things we don’t say as coaches anymore, topic 4

Don’t forget, if you want to win a $5 Starbucks gift card, come up with a name we should call our weekly training updates. What should we call this segment?! We need something creative and bonus points if you use the word “CORRAL” !! Drop your answer in the box here in Spotify or DM us on Instagram @relentlessrunners

Podcast mentioned is Tread Lightly with Laura Norris and Amanda Brooks

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You can find us at ⁠⁠⁠⁠https://www.relentlessrunners.com/⁠⁠⁠⁠

RR IG ⁠⁠⁠⁠@relentlessrunners⁠⁠⁠⁠

Toni's IG ⁠⁠⁠⁠@tonikengor⁠⁠⁠⁠

Christine's IG ⁠⁠⁠⁠@chrissy.nich.runs

Welcome back to episode 12! We are VERY excited for today’s episode because we have on our FIRST guest!! And he’s a special one. Today we chat with Dr. Justin Ross, a clinical psychologist in sports performance. We went into discussion around the runner who is newer to the sport and perhaps doesn’t feel they “need” mental training for running. 

Many mindset trainings and talk about mental toughness speaks to the more experienced and elite athlete. But today we want to directly address the recreational, middle to back of the pack runner and some of the struggles they face that an elite may not. 

Do you always walk when you get uncomfortable during a run? We talk about it. 

Do you constantly start over because you aren’t following through? We talk about it. 

Listen in and let us know what you think! 

Dr. Justin Ross

00:38 - Introduction of Justin

2:22 - Agenda for today’s chat

4:25 - Justin, “Welcome to the sport!”

6:59 - Struggle with confidence and identifying as a runner

9:05 - To the Run/Walker, the mental barriers present

11:55 - Perceived effort and how it impacts us

18:06 - The importance of a support system

21:13 - Self efficacy and why it’s important for runners

25:53 - Thoughts about local run groups

31:24 - Thoughts for those struggling with following through with running/fitness

40:06 - A big difference with mindset between new runners and elite runners

42:54 - Closing thoughts

46:32 - Homework assignment for the newer runner

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You can find us at ⁠⁠⁠⁠https://www.relentlessrunners.com/⁠⁠⁠⁠

RR IG ⁠⁠⁠⁠@relentlessrunners⁠⁠⁠⁠

Toni's IG ⁠⁠⁠⁠@tonikengor⁠⁠⁠⁠

Christine's IG ⁠⁠⁠⁠@chrissy.nich.runs

Welcome back to Episode 11! Today Toni is riding solo and covering a few different topics from her own ah-hah moments in her training and goals, a recap of the trials and diving in deep about all things navigating injuries. 

Understanding the challenges that come with going through a sudden or chronic injury, Toni wanted to pass on the different things she's implemented in her own experience to help you navigate your current situation!

0:45 Toni's training updates & big goal 

15:17 Olympic Trials Recap

21:26 How to navigate injuries 

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You can find us at ⁠⁠⁠⁠https://www.relentlessrunners.com/⁠⁠⁠⁠

RR IG ⁠⁠⁠⁠@relentlessrunners⁠⁠⁠⁠

Toni's IG ⁠⁠⁠⁠@tonikengor⁠⁠⁠⁠

Christine's IG ⁠⁠⁠⁠@chrissy.nich.runs

Welcome back to episode 10! Today’s episode has a few random topics in it but we wanted to keep it light and fresh since we’ve been dealing with lots of travel and sickness this week. 

With the marathon olympic trials happening this weekend, we go over who our picks are for the women and men’s team and then we share some coaching advice that we’ve each given to our athletes this week. Enjoy!!

1:39 - F*, Marry, Kill game

4:28 - Christine & Toni’s training updates

17:27 - Discussion about the Olympic Marathon Trials

18:29 - Experience at the 2020 Trials

21:13 - Our picks

37:00 - Advice we’ve given our athletes this week

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You can find us at ⁠⁠⁠⁠https://www.relentlessrunners.com/⁠⁠⁠⁠

RR IG ⁠⁠⁠⁠@relentlessrunners⁠⁠⁠⁠

Toni's IG ⁠⁠⁠⁠@tonikengor⁠⁠⁠⁠

Christine's IG ⁠⁠⁠⁠@chrissy.nich.runs

Welcome back to episode 9! Today we want to share with you what base building is, how to do it, what to focus on, and why it’s important! This is a phase of your training that you don’t want to skip but is so easily forgotten about or not talked about because it isn’t glamorous. We want you to take it seriously though so here are our thoughts!

1:25 - Christine’s training updates

4:52 - Toni’s training updates

13:14 - Base building, mistakes made

17:23 - Treat this like it’s own training cycle

18:55 - Types of runs for the base building phase

21:37 - Addressing  neuromuscular fitness

26:06 - Strength training 

28:19 - How to structure your build

37:30 - Incorporating deload weeks

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You can find us at ⁠⁠⁠⁠https://www.relentlessrunners.com/⁠⁠⁠⁠

RR IG ⁠⁠⁠⁠@relentlessrunners⁠⁠⁠⁠

Toni's IG ⁠⁠⁠⁠@tonikengor⁠⁠⁠⁠

Christine's IG ⁠⁠⁠⁠@chrissy.nich.runs

Welcome back to episode 8! Today is our Houston Half Marathon race weekend recap!! 

This past weekend both Christine and Toni went to Houston for Christine to race the Amarco half marathon while Toni spectated. It was an epic weekend for them and their athletes who were there!

We wanted to share about our experience, where we ate, where we stayed, how the race went, and everything in between. Enjoy!

01:13 - The day 1 travel fiasco

15:09 - Friday evening arrival in Houston + dinner

16:53 - Hotel we stayed at + hiccup

20:07 - Saturday morning shakeout + meeting athletes

23:30 - Expo + lunch

26:07 - Relaxing + planning for race day

30:29 - Where we ate dinner

36:21 - Race eve tradition

42:15 - RACE MORNING

49:58 - Race strategy

55:57 - Adjusting mid-race

58:59 - Final push, churn & burn

1:02:16 - Pros and cons of the race

1:10:33 - Encouragement for moms

Houston Marathon Logistics:

Hotel - Hotel Courtyard by Marriott Houston Downtown Convention Center

Saturday lunch - Sweet Greens and Jersey Mikes

Saturday dinner - Mia Bella Trattoria at Greenway Plaza

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You can find us at ⁠⁠⁠⁠https://www.relentlessrunners.com/⁠⁠⁠⁠

RR IG ⁠⁠⁠⁠@relentlessrunners⁠⁠⁠⁠

Toni's IG ⁠⁠⁠⁠@tonikengor⁠⁠⁠⁠

Christine's IG ⁠⁠⁠⁠@chrissy.nich.runs

Welcome back to episode 7! Today we are going to share with you our tips and tricks on how to start running.

There’s a lot of information out there for runners but we want to simplify it for you and give you the basics you need to know.

1:15 - Training updates for Christine + RACE WEEK

6:10 - Training updates for Toni

14:12 - How to start running

15:12 - Step 1 to becoming a runner

18:15 - Step 2 adding in run/walk intervals incl. what that looks like

21:25 - How to increase run/walk time

30:26 - Apps and resources that can help you keep track

33:44 - How to find motivation and support around you

38:57 - Running shoes for beginners

43:56 - Zone 2 HR as a beginner and why not to worry about it

46:23 - Fueling for runs

47:35 - Christine and Toni’s favorite go-to pre-runs/post-run snacks

50:44 - Conclusion

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You can find us at ⁠⁠⁠⁠https://www.relentlessrunners.com/⁠⁠⁠⁠

RR IG ⁠⁠⁠⁠@relentlessrunners⁠⁠⁠⁠

Toni's IG ⁠⁠⁠⁠@tonikengor⁠⁠⁠⁠

Christine's IG ⁠⁠⁠⁠@chrissy.nich.runs

Welcome back to episode 6! Today we talk about what runners DON'T talk about enough!

We find it important to be transparent when the rest of the social media world isn't. Here are a few of the topics that we think should be talked about more...

1:33 - training updates for Christine + racing mom guilt confessions

12:25 - training updates for Toni

15:23 - Rapid fire of Things runners don’t talk about enough

16:29 - Tired legs during taper

17:56 - How hard half marathon pace feels during training

20:11 - Carb loading bloat + staying regular

22:28 - Postpartum running is really hard

26:57 - Analysis paralysis with social media running content

29:12 - Bad information from running influencers

34:34 - How humbling starting over can be

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You can find us at ⁠⁠⁠https://www.relentlessrunners.com/⁠⁠⁠

RR IG ⁠⁠⁠@relentlessrunners⁠⁠⁠

Toni's IG ⁠⁠⁠@tonikengor⁠⁠⁠

Christine's IG ⁠⁠⁠@chrissy.nich.runs

Welcome back! Today is going to be part 2 of a 2 part Q&A series!

We asked you all for questions you wanted us to answer on our Instagram pages and we picked a few and here they are.

If you missed part 1, go back to episode 4 and you’ll find it.

Today we answer:

00:41 - Updates on Christine’s training

2:23 - Updates on Toni’s training

6:12 - Toni’s review of the Brooks Glycerin 21’s

10:07 -  Q1 - What’s a realistic training schedule for a full time working mom?

29:47 - Q2 - How do I know what my easy pace should be?

37:47 - Q3 - What are your thoughts on multiple marathons in a season from a coaching perspective?

44:20 - Conclusion and wrap up

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You can find us at ⁠⁠https://www.relentlessrunners.com/⁠⁠

RR IG ⁠⁠@relentlessrunners⁠⁠

Toni's IG ⁠⁠@tonikengor⁠⁠

Christine's IG ⁠⁠@chrissy.nich.runs