Coach Christine

The Extraordinary League

Sports EN ↓ 202 episodes

Welcome to The Extraordinary League, a podcast series designed for our running and health community, offering insights and inspiration for group participants and 1:1 coaching clients from around the globe. This series dives into our monthly challenges, providing guidance and strategies to enhance your training experience. It's a platform for sharing the ups and downs of training, fostering a supportive environment where listeners can gain motivation and advice from a worldwide network of peers. Through engaging discussions, we explore diverse perspectives on training, nutrition, and well-being...

Author

Coach Christine

Episodes

Week 12 - PMP Training - 3 is a Magical Number 18.03.2023 57:58

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hey, rockstar, Welcome to week 12 - we are harnessing our magic and tackling this interval-style workout! Workout structure: Warm-up: 2 minutes Dynamic stretches 5-minute walk 10-minute EASY jog, walk, or light run. 5 sets of 30-second acceleration gliders (i.e.,...

Week 11 - PMP Training - You Make the RULES Run 11.03.2023 52:49

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hiya, rockstar, This week we put you in the Driver's Seat! You choose the pace and effort, but we ask you to adhere to ONE "rule" and one rule only. Ignore your watch. Just go by, feel, and enjoy the movement! Workout Structure - Warmup: 2 minutes Dyna...

Week 10 - PMP Training - Retest the Mettle in our Pedal 04.03.2023 43:01

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hey, rockstar!!! It's time to "retest" the "mettle" in our "pedal" Friendly reminder, this is not a competition with your fellow training group members, so do this for YOU! Workout - Dynamic Warmup Movements DO NOT SKIP Warmup, w...

Week 9 - PMP Training - Endurance Sparkly Ladder 25.02.2023 1:22:40

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hey, Rockstar, Welcome to Week 9. We are going to keep climbing to our next evolution and this workout will help us build on speed and endurance! Follow the details on your Final Surge, and remember you were born to shine! The workout Structure is as follows: Warm-up...

Week 8 - PMP Training - The 4-2-2-4 Speed Play 18.02.2023 1:04:32

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hey, rockstar, Excellent work conquering week 7; just like that, we are already heading into week 8! This speed play/structured fartlek is a fun way to keep the paces and energy high. The workout Structure is as follows: Warm-up: 2 minutes dynamic movements 5-minute...

Week 7 - PMP Training- Can we get a "Hill yeah" for Drills & Hills? 11.02.2023 1:01:10

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hey, rockstar, This workout may feel awkward if you haven't done these drills before, but stick it out and keep these in your back pocket - they will help you along your running journey. The workout is structured as follows: 10-minutes of dynamic drills: Need vi...

Week 6 - PMP Training - Fun-Sized Tempo Run 04.02.2023 1:08:30

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hey, you super strong, amazing woman! Today we will explore running at a tempo pace; as usual, follow the instructions for your workout, but enjoy the "fun-sized" tempo bites run. Warm-up: 2 minutes Dynamic stretches 5-minute warmup slow walk and shake out ...

Ask the Expert Roundtable Discussion - Week 5: Hydration & Fueling Best Practices 03.02.2023 1:00:03

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hello, friend, This was a relaxed conversation in which Coaches Christine and Shelby provide insight on best practices before, during, and after the run. This is not a set workout, but great information to digest during a recovery walk, while doing household chores...

Week 5 - PMP Training - Let's "retest" the "mettle" in our "pedals" 27.01.2023 44:30

Ask the Expert Roundtable Discussion - Week 4: Race Week Prep 25.01.2023 48:58

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hello, friend, This was a relaxed conversation in which Coaches Christine and Shelby provide a 7-day countdown for your race week prep! This is not a set workout, but great information to digest during a recovery walk, while doing household chores, or out for a dri...

Week 4 - PMP Training - Slow down to Speed Up Intervals 21.01.2023 57:56

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hello, rockstar, Are you ready to crush today's workout?!? The answer is YES! Warmup: (slow down to speed up these warm-ups contribute to 80/20 principle) 2 - minutes dynamic stretches 5 - minutes warmup walk,jog, or light run 10 - minutes easy running Main P...

Ask the Expert Roundtable Discussion - Week 3: Mastering your Mindset to Level up your Performance 19.01.2023 37:44

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hello, friend, This was a relaxed conversation in which Coaches Christine and Shelby discuss the 4 Ps to help elevate your mindset and performance. This is not a set workout, but great information to digest during a recovery walk, while doing household chores, or o...

Week 3 - PMP Training - BOGO Intervals 14.01.2023 55:15

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hey, you amazing woman, you! A phenomenal job with week 2! Most folks cannot resist a great sale! So we decided to put our intervals on sale. This is a Buy One, Get One Half off Interval workout. Please follow the instructions in your Final Surge Warmup: 2 minutes Dy...

PMP Training: Bonus Tabata Core 14.01.2023 17:44

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hey, rockstar, With this fantastic workout, we are ready to get to the "core" of all things! Dynamic Warm-up 30 sec each: Walk-outs Jumping Jacks Squats Tabata workout 30-second work/15-second recovery Mtn climbers Bird dog Flutter kicks Boats Dead bugs...

Ask the Expert Roundtable Discussion - Week 2: Strength & Cross Training - What, When, How & Why 11.01.2023 46:06

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hello, friend, This was a relaxed conversation in which Coaches Christine and Shelby dig a bit deeper into Strength-training and cross-training and answered your questions regarding both. This is not a set workout, but great information to digest during a recovery...

Week 2 - PMP Training - Power Speed Play Push 07.01.2023 59:16

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hey, rockstar! Welcome to Week 2. We are turning up the heat just a wee bit. While this workout is almost 60 minutes long, PLEASE follow the instructions your coach outlined in your Final Surge. 2 minutes Dynamic - leg swings 30, side lunges, butt kicks 5-min war...

PMP Training: Bonus 7-minute AMRAP (Strength & HIIT) 07.01.2023 14:25

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hey, friend, We aren't kidding when we say we want you to be strong, stay as injury-free as possible and that we are going to make this training season the best one yet! So we present to you an AMRAP bonus workout. The AMRAP is super short, but we will work you...

Ask the Expert Roundtable Discussion - Week 1: Measuring Improvement in Running and Fitness 07.01.2023 41:58

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hello, friend, This was a relaxed conversation in which we shared ways to measure our improvement in our running journey. We opened the table for questions and had a great time getting to interact with all of you that were in attendance! This is not a set workout,...

Week 1 - PMP Training - Let's Test our "mettle" 31.12.2022 44:52

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Welcome, rockstar! This is it; we will have an explosive season and cannot wait to kick asphalt with you. Friendly reminder, this is not a competition with your fellow training group members, so do this for YOU! Workout - Dynamic Warmup Movements DO NOT SKIP Warmu...

GOTRCFL: 35 Minute Final Fun Run and Race Day Prep Checklist with Betsy Hughes of Track Shack 31.12.2022 36:46

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hello, Girls, Guardians, & Coaches, THIS IS IT! The week of your RACE DAY!!! You have worked so hard and we are so proud of you. Do not go all out during this workout; keep it nice and easy, and make sure you do nice gentle movements the days before your 5k. This...

GOTRCFL: 35 Minute Gratitude Emoji Fun Run with Coach Wesolowski of Westpointe Elem. School 26.12.2022 35:58

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hello, Girls, Guardians, & Coaches, Wow! We are getting closer to the end of this extended training season! Today we want to welcome Coach Wesolowski from Westpointe Elementary to help inspire and motivate us on our run. You can do this workout 2-3x this week! 35...

GOTRCFL: 30 Minute Power Words for 2023 with Elizabeth Santiago 20.12.2022 31:30

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hello, Girls, Guardians, & Coaches, Woohoo! Happy New Year! Let's welcome in 2023 with some fun announcements from your Program Director, Elizabeth Santiago, and work on our power words for the new year! You can do this workout 2-3x this week! 30-minute Work...

GOTRCFL: 30 Minute Would You Rather Fun Happy Pace Run 20.12.2022 30:48

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hello, Girls, Guardians, & Coaches, Great work on staying consistent and active! You can do this workout 2-3x this week! 30-minute Workout Structure: 2-min Dynamic Stretches: :30 Toy Soldiers :30 Butt Kicks :30 Knee Holds/Hugs 3-min Walking Warm-up 9 min Happy Pa...

GOTRCFL: 25 Minute Superhero Pose & Confidence Fun Run with Maya Cohn 16.12.2022 26:40

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hello, Girls, Guardians, & Coaches, Great work making the pledge and getting laced up for your workout! In this workout, you'll meet a Girls on the Run alumni who has now gone on to run the virtual Boston Marathon and is gearing up to run the Walt Disney Wor...

GOTRCFL: 25 Minute Smile Big Bingo Happy Pace Run 09.12.2022 25:48

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went! Hello, Girls, Guardians, & Coaches, Great work making the pledge and getting laced up for your workout! You can do this workout 2-3x this week! 25-minute Workout Structure: 2-min Dynamic Stretches :30 Toy Soldiers :30 Forward Walking Lunges :30 Knees up running...