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 christine@runwinefinishlines.com.

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

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Have questions on how to incorporate workouts into your training? Reach out at christine@runwinefinishlines.com