The RunRunLive 3.0 Podcast Episode 3-299 – Coach Kristie

(Audio: link) [audio:]

Link epi3299.mp3

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Introductory Comments:

Hey my friends! How are we doing on this fine rainy fall afternoon?  I welcome you to the RunRunLive Podcast episode 3-299 in which we do not collect donations, sell t-shirts or ask you to join our membership site – we just chat about the transformations, sticky, treacle goodness of endurance sport.  

That’s right! Here at RunRunLive HQ we’ve been setting the bar low for years and achieving that goal every week!  This is your pedantic and snarky host Chris and today we’re going to have a great chat with a friend of mine Coach Kristie.  I love to chat with coaches because they are unique animals.  

Coaching is a challenging vocation that I would never personally undertake.  I understand that they don’t do it for the money, they do it for the thrill of helping others achieve their potential.  In this way all coaches are like the manifestation of Mother Teresa in our sport.  They are selfless enablers.  And I dig that. 

When you get done listening if you’re curious as to whether Coach’s Kristie and Rebecca could be right for you they said you can contact them, tell ‘em you heard about them here and they’ll give you a free evaluation.  Then you can see if it’s a fit.  Fit is really important in coaching because, like it or not, it’s a very personal relationship between you and your coach.  Not every coach is right for every client, but when you find the right fit it can be transformational on many levels. 

For section one I wrote a piece on creating mission statements and in section two we’re going to talk about easy runs. 

Last time we talked I was in the middle of a long road trip and I’ve spent all week trying to recover from it.  I have had a couple great runs this week.  I think it’s because the weather has been ideal running weather.  In the 50’s, overcast and drizzly.  If I can believe my Garmin I negative split my 1:20 out back yesterday. .

An out and back is a lukewarm version of a step-up run.  You run the ‘out’ part at an easy zone 2 pace, so in this case 41-42 minutes out.  Then when you turn around you take it up into zone 3 and 4 on the way back in.  Not too difficult but valuable in building pace and effort.  

Anyhow…if the Garmin is to be believed I ran miles 8 and 9 at around a 7:40 pace, mostly uphill while staying in zone 4.  That’s encouraging with all the red-lining problems I’ve been having.  Tuesday’s run felt great too.  

I’m wearing a different ASICS outfit every day.  I told you about being on the ‘editor’s choice’ program for the NYC marathon, right?  When I got home from my trip I had two boxes of stuff rom ASICS waiting for me.  Shirts, socks, hats, pants and another 2 pair of shoes.  I can literally wear a new outfit every day.  It’s insane.  Of course, me being me, I asked them if they had any gloves they could send too! 

I ran that 1:20 out-back run in the new Gel-Nimbus that they sent me.  I used to be an ASICS snob.  My favorite shoe ever was the Gel-Cumulus-9, but then they changed it and I had to switch to another brand.  I’m not sure these Nimbuses…Nimbi?...are going to work for me the outsole is pretty hard, and the crash pad in the heel is fairly significant.  It just feels like too much shoe.  Almost like a control shoe.  I had to stop after a mile and unlace them a bit because they were fighting me too much.  We’ll see if I can break them in.  

Here’s a tip for you.  If the shoe feels too tight or restrictive in any way you can unlace them.  There’s no rule that says you have to use all the eyelets.  Try unlacing the top 2 eyelets and that will give you more range of motion in the shoe.  

Alternatively there are lacing techniques specific for most of your common fit problems.  If the toe box is too lose or too tight you can re-lace them to fit better.  Trust me, google it.  

Since I was home this week I went and got a physical from Dr. Schlimak.  I got my flu shot too.  You’ll be happy to know that my prostate is very healthy but I’m walking with a bit of a limp.  My Heart rate is normal (for a runner) my blood pressure is spot on, I might be a couple pounds overweight for my height, but we’re going to pretend that’s muscle.  

I do have to go get the over-50 colonoscopy, which after listening to Peter Herridge’s stories I’m not looking forward to.  Other than that I’ll be dancing on your grave! Why?  Because I’m indestructible – you knew that! 

Because you know what they say?  “When life gives you lemons it’s really not all that important because when the singularity comes and we all transcend the physical to become a race of ephemeral psychic energy, really, we won’t have much use for lemons, will we? 

On with the show...

You should really sign on to my email list.  Rather than basking in safe obscurity you can declare your allegiance to RunRunLive and get my drivel directly in your inbox.  I mean, really, you’ve made it to 294 episodes and sucked the vital life force out of my narrative for 5+ years you should subscribe or at least join the RunRunLive Facebook group. or just search FaceBook for “RunRunLive”. 

On with the show!

Section one:

Indestructible Attitude -

Featured Interview:

Coach Kristie Cranford


Coach Kristie has been an athlete since childhood. She has participated in a wide variety of sports as well as a coach to all ages. She is an ACE Certified Personal Trainer, ITCA Certified Triathlon Coach, Nesta Lifestyle Weight Management Specialist and Kids Nutrition Specialist.  Her personal greatest racing achievements being a Nevada State Games Gold Medalist, 22 min 5k PR, 1:24 10 Mile PR, and 1:46 Half Marathon PR with a variety of Age Group, Masters, and Overall Finishes. A multiple cancer survivor, Kristie was featured by Runner’s World in the Runner’s World Challenger Blog. She is a Coolibar athlete and Raw Elements Sunscreen ambassador.  She is the former Chair of Long Distance Running for USATF-Nevada and 2013 Training Peaks Ambassador.

“I am a runner at heart, but have a passion for all sports. I am a wife and mother, I understand it is hard juggling life and trying to fit working out and training into an already more than tight schedule. There are only so many hours in a day. I can help you find that time and balance. I specialize in running (5k-Marathon distances) however if you choose to take the leap to triathlon and ultras I can get you there too.  I will be your biggest cheerleader and motivator. I will also be tough, you want results, I will expect you to work for them. You tell me what you can’t do, and together, we’ll show you what you can do. I will help you find, and reach your fullest potential.  My coaching philosophy is about helping you to be the best you, you can be.”

Coach Kristie

Co-Founder KR Endurance

Certified Running and Triathlon Coach



Section two: 

Easy Runs and Garbage Miles -


There we are again the end of another perfectly mediocre podcast to keep our streak alive at 3-299.  Another year or so I’m going to catch up with Steve!   

I haven’t made much progress on revamping the format for the post-300 episode era.  I’m like that.  Can’t get anything done without an impending deadline.  I do have a great interview with Andrew Kastor for the next show, show # 300.  Heh, heh…I’m going to have to make some Sparta jokes.  

I also have 3 user-produced interviews in the can – so we can start with those and see where it leads us. The voice of the people must be heard! 

I had a great email from Greg Jansen who we talked to a while back in and episode – he was the cool guy with the Mayan Running Adventures in Guatemala.  He said he actually got some new customers from our show, which tickles the heck out of me…that someone is listening, that they cared enough about the topic to take action and that I was able to positively impact this guy who is doing good and interesting stuff.  

On the flip side I also got one of those messages that said “I did that workout you were talking about and injured myself!”  Clearly you’re not listening when I tell you that I’m not a coach and you should ask someone who knows what they’re talking about before jumping into one of my crazy training plans.  

Speaking of my crazy training plans I did not complete, but made excellent progress on my September ‘Write a book a month’ project.  I’m 11 chapters into “MarathonBQ – How to qualify for Boston in 12 weeks” – and that should see the light of day shortly as an Amazon e-book.  If it sounds like something you’re interested in I’d love to get some eyes on the draft as unpaid slave labor, I mean uniquely valuable executive editors. 

I’m not changing careers, I just have to get some things out of my brain and onto the page so I can sleep at night.  You can decide if they’re worth reading! 

To bring us to the finish line here I have a poignant story about my old friend Buddy the old Wonder dog.  He loves this cold weather.  I took him out for a couple long easy runs in the woods last week when I got back from my trip.  He doesn’t get out much so it’s a bit of a chore for him to hit the trails with me now, especially if the weather is at all warm.  

I was out with him on a planned 1:30 easy run in the woods on Friday.  We got 40 minutes in and came to a fork in the trail.  One way was out to the rest of the run and the other was back to the house.  He wanted to go back to the house.  First time in our years together that dog has ever bailed out on a run.  

God love him he’s getting old and I’m going to miss him.  He’s the best friend I’ve ever had.  A joyous runner and a great listener with a love of life that will never fade.

Hug your dog – they deserve it, 

I had to give up on the pole dancing.  Apparently you get paid by tips and I wasn’t going to be able to pay my bills on that basis for some reason.  Plus, Coach said it was adding too much upper body mass for a runner.  So I guess it’s back to whacking bad guys. 


I am accepting donations for the race if you want to throw some coin at me but only if you’re sick of losing friends to cancer and you can afford a couple bucks.  The link is on my website and right here in the show notes. 

Thank you for listening. 

Cheers, or just search FaceBook for “RunRunLive”. 

Outro Bumper


Thanks for listening folks I appreciate your support.  RunRunLive is a free service for you because I like writing and telling stories.  

I also love to meet folks so feel free to reach out to me at Gmail or any of the other social networking sites.  I’m CYKTRussell.  And as you know that’s Chris-Yellow-King-Tom-Russell with two Esses and two Ell’s. 

My Website is and most if not all of this content is posted out there.   If you want the show notes to magically show up in your inbox when I publish a show in a beautiful HTML wrapper you can subscribe to the mailing list at my site.  It’s a useful thing if you are moved by something I say and would like to see if what I wrote is the same thing! It also has all the links to everything and everyone I talk to and about. 

Other than that, thank you for your attention, do epic stuff and let me know if I can help. 


Happy Song – Super Hero -

Other products from Chris Russell you may be interested in

The Mid-Packer’s Lament

On Amazon

On Kindle

On Audio (Read by the author) –

The Mid-Packer’s Guide to the Galaxy

On Kindle

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Cyktrussell At gmail and twitter and facebook and youtube


Chris Russell lives and trains in suburban Massachusetts with his family and Border collie Buddy.  Chris is the author of “The Mid-Packer’s Lament”, and “The Mid-Packer’s Guide to the Galaxy”, short stories on running, racing, and the human comedy of the mid-pack.  Chris writes the Runnerati Blog at  Chris’ Podcast, RunRunLive is available on iTunes and at Chris also writes for ( and is a member of the Squannacook River Runners and the Goon Squad. 

Tags -> Running  Podcast, podcasts for running, podcast for runners, free podcast for runners, Running Blog, marathon, triathlon, mileage, sprinting, run, track, training, running clubs, running groups, running shoes, exercise, health, 5k, running, swimming, sports, injuries, stretching, eating, jogging, biking, trail race, 5K, 10K, Ultramarathon, jogging a good exercise, road runner, jogging tips, benefits of jogging, free running, running shoes, marathon training, running, jogging, health and fitness, runners, runner, Boston qualification, Marathon BQ, Boston marathon



Direct download: epi3299.mp3
Category:Running -- posted at: 10:49am EDT





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