November 1, 2024 • 32 mins
#121 - In this episode, we sit down with Kristine Pavelchak, a DEKA FIT age group world champion and a dedicated hybrid athlete, as she shares her incredible journey of setting ambitious goals and transforming her life through resilience and purpose. Kristine opens up about how embracing big goals and celebrating small wins led her to new heights in fitness and self-confidence.
You will learn about the power of structured goal-setting, the value of authentic growth, and how these principles apply to all aspects of life. Whether starting, aiming for a new fitness goal, or just seeking motivation, Kristine’s insights will empower you to find joy and purpose in every step of your journey.
Topics Covered:
- Discover how setting big goals and celebrating small wins drives personal growth
- Find inspiration to overcome setbacks with a positive, resilient mindset
- See how embracing challenges authentically can bring joy and meaning to your journey
- Learn practical nutrition tips for a balanced and lasting fitness journey
Today’s Guest
Kristine Pavelchak
Kristine is a mom of 2, a hybrid athlete, a 2023 DekaFit AG World Champ, a Spin instructor, and a Certified Personal Trainer. Building confidence by setting intention and big goals.
Follow Kristine Pavelchak:
- Instagram - @krissyk98
Resources:
- Inspire to Run on Instagram - @inspiretorunpodcast
- Free Guide - Kickstart your Fitness in 5 Steps
- 8 Week Fitness Coaching Program with Underdog Fitness
- Sign-up using code INSPIRE10 for 10% off
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hey, my friend, are you stuck in a rut with your
health and fitness, or maybeeven in your professional career
?
Well, I know today'sconversation is going to inspire
you to find that next step inyour journey with insightful
tips to show you how Hope youenjoy.
Speaker 2 (00:15):
Welcome to Inspire to Run podcast.
Here you will find inspiration,whether you are looking to take
control of your health andfitness or you are a seasoned
runner looking for community andsome extra motivation.
You will hear inspiring storiesfrom amazing runners, along
with helpful tips from fitnessexperts.
Now here is your host, richardKoner.
Speaker 1 (00:39):
Hi, my friend, Welcome to Inspire to Run
podcast.
I have the pleasure of sittingdown with Christine Pawelczyk
today.
She is a mom of two hybridathlete, 2023 DECA Fit age group
world champion, spin instructorand certified personal trainer,
and I have to tell you so somuch more.
So I'm excited to have thisconversation with her, so
(00:59):
excited to have you here on theshow, christine.
Speaker 3 (01:01):
Thank you for having me First time on a podcast.
Super excited to be here.
Speaker 1 (01:06):
Well, excited to have you as well, and you know the
topic here is super important.
I'm excited to talk about it.
We're going to talk aboutbuilding confidence by setting
intention and big goals, andChrissy has such a wonderful
story about setting big goalsearly in her life and how that's
kind of brought her to whereshe is today, which is world
champion for DECA.
So, chrissy, why don't you tellus a little bit about yourself
(01:28):
and kind of how you got startedwith these big goals?
Speaker 3 (01:31):
So a little bit about myself.
When I was young I was alwaysreferred to as Speedy Gonzalez
in my house.
My mother called me that allthe time.
I was always moving, superactive.
So I did a lot of activity whenI was a kid.
Never was sitting around orsedentary.
And then, as I progressedthrough middle school and high
school, I was doing sports.
I was a gymnast for a long time.
Then I was a swimmer diver andreally focused in on swimming,
(01:55):
became an endurance athlete,then went to college and needed
to find something to continue todo for a lifestyle.
So I picked up running.
I had never even ran a mile inhigh school during the test the
test for the state I would bethe girl hiding in the bushes.
So at 19 years old I decidedwhen I was at UConn to pick up
(02:16):
running as something that I cancontinue doing fitness
independently and feel connectedto.
You know that activity I alwayscreated and I had always had
this.
I remember this picture of myuncle growing up.
He had ran the New York CityMarathon and when I was younger
you know when you're reallylittle it was on the wall, sort
of low, this picture of himcrossing the finish line, so it
(02:37):
was like eye level for manyyears of my life.
I always thought that was ahuge achievement and so when I
graduated college I decided Ifelt a little lost.
I needed a big goal to have towork toward.
I'd never ran a road racebefore in my life and I said I
set out to plan for my firstyear to train.
So I did a four month trainingplan.
I looked it up online and youknow I really used my uncle as
(03:00):
inspiration and you know, and Ithought it was a really good
time in my life being 22.
At that point I felt like Ineeded to find myself a little
bit but a little, I guess, lost,leaving college, not knowing
what.
You know.
I had a full time job startingand stuff, but I didn't want to
go to work and become someonewho was inactive in life.
I needed.
I was always focused on likehow do I keep this in life?
(03:21):
So I found running and Isurprised myself that I was able
to stay so disciplined throughthose four months of training
and I did see the finish lineand it was very hard, but I
guess having that big goal waslike a really big and it meant a
lot for me.
Speaker 1 (03:39):
That's incredible, and I love how you had a role
model, someone who you looked upto and had done something.
You're like, wow, that's reallygreat that you've done that in
your life.
And I love how you had a rolemodel, someone who you looked up
to and had done something.
You're like, wow, that's reallygreat that you've done that in
your life and that inspired youto do you know a lot of what
you're doing, so I'd love tohear that.
Speaker 3 (03:51):
Yeah, yeah, my uncle.
It's a success story.
He's done a lot of.
That was one of them that I'llnever forget.
Speaker 1 (03:58):
That's great.
So, you know, let's talk alittle bit more about the big
goal, because, you know, folksdon't normally roll out of bed
and say, hey, I just want to runa marathon.
Some do.
We've had some on the show andmaybe they will kind of roll out
of bed right into the marathon.
But you had a plan, you had,you know, your four months of
training.
So let's talk a little bitabout that and then kind of what
happened next after themarathon.
Speaker 3 (04:18):
Yeah.
So, like I said, being involvedin swimming and gymnastics, I
remember being under, you know,coaching and having structure.
So I knew that I can't go alonewith yeah, I did find some area
running clubs but maybesometimes it didn't work where I
could meet up with them to run,so I couldn't rely on, I needed
to rely on having, you know, acalendar of sorts to and what do
I need to do, what's the recipefor success?
(04:40):
So I looked up online and Ithink I picked it was a hell
Higdon.
You know success.
So I looked up online and Ithink I picked it was a Hal
Higdon.
You know, novice, I think 12week, yeah, four month program
and I just checked boxes off.
I love that feeling of you knowI did what I need to do today
and that just fills my cup in somany ways and it helped me be
successful for many other things, like that lead diamond.
(05:00):
So it poured into other areasof my life, you know, into my
career.
I started to get, you know,really moving along pretty well
right out of college.
I was working at ING and itkind of became who I am.
You know people knew at workthat I am driven.
You know I'm not only justdoing what I need to do in my
nine to five, but doing otherthings outside.
So I basically want to say thatthe most important thing was to
(05:23):
find a plan that suited me well, and I looked online for the
two people that are, like youknow, the hallmarks of marathon
running Hal Higdon and JeffGalloway.
I believe I picked the HalHigdon program and you know I
just followed the recipe.
So there were days that therewere bumps in the road that you
know I didn't feel so great, oryou know I had to maybe move
(05:45):
because of work, travel orsomething like that.
But and I also didn't, you know, fault myself for maybe having
a bad run, or also, knowing I'mreally busy this week, I didn't
try to like make up miles thatsay I had to miss or something.
So I think that's reallyimportant to give yourself some
grace.
Obviously, if you're reallyconsistent, you know plan's
(06:05):
going to work.
So, we're never going to be.
Speaker 1 (06:08):
So let's talk a little bit about the confidence
part, right?
So we talked about buildingconfidence by building these big
goals and you know, if I thinkback to my own story, just a few
years ago I started withobstacle course racing as a way
to do things I've never donebefore, do things that you know
really scared me, you know,fitness wise.
So I feel like in other aspectsof my life I, you know, okay,
confidence, but when it came tofitness I was never the fastest,
(06:31):
I was kind of middle of thepack.
I was always thinking I can't,I can't, I can't, especially a
lot of sports.
So that was an opportunity forme to do things that I've never
done before.
So you know, I could relatethat a little bit to your story.
Kind of early on I said, youknow, is that a way setting
these kind of big goals wassomething around building
confidence or how?
How did that go for you?
Speaker 3 (06:50):
I do think that it definitely helped me build
confidence.
Um, I think I've, you know,never being a runner.
In high school I was a littleoverweight at some points too.
So, um, I don't think anyonewould have thought that I'd be.
You know for sure, I didn'teven think.
I'd become a runner it was.
I needed to prove that tomyself.
I needed to prove that I belonghere just as much as anybody
(07:12):
else and it doesn't matter whatspeed you're running at.
You're a runner.
I don't care if you are runninga 12-minute mile Like.
You are out there doingsomething that someone isn't
doing and you're literallymoving.
So they're doing something thatsomeone isn't doing and you're
literally moving.
So we get better every you know, the more consistent we are and
(07:34):
the things that we put in placeto prove ourselves.
But it was confidence buildingduring many moments in the, in
the time of training for thisfirst marathon, just knowing
that, like you know, I looked ata map.
I didn't even know I was new tothe area I was living in, so I
was also like learning the roadswhere I live.
So it was like I'm going to goout of my shell here and I'm
going to learn.
Like I'm running two towns awayand not an area I grew up in.
It was a beautiful area.
I live in Farmington Valley,but it was confidence building.
(07:56):
And then you know, in that waytoo, just being independent.
So, yeah, and then you know,meeting people on the bike
running, you can tell people whoare like out there, long
distance endurance and givingthat that runner, and you know
that little indoor composure.
Speaker 1 (08:13):
I love that, I love that.
And it's funny.
You're talking about being outthere with other people running.
You know, someone would weartheir hydration pack just to
pretend that they were doinglong distance, so they had an
excuse to run slow, and I justlaugh about that all the time.
So when someone's running onthe trail, the hydration pack,
I'm like are they thinking aboutthat to me or am I thinking
about that about them?
(08:34):
But yeah, that's really funny.
So you know, let's talk aboutyou've had a lot of success,
kind of, in your fitness journeyleading up to the world
championships, and I know you'regoing to do it again this year,
you know.
So let's talk a little bitabout, you know, steps to
success.
So you know, talk about settingthat big goal, having something
(08:55):
to work towards, but you can'tdo it all at once, right?
You kind of work towards it insteps and I think that might be
very overwhelming for somebodythey think about hey, if I'm
here today, it's unlikely thatI'm going to be able to get all
the way there, because it's hardfor them to picture it.
So, like, how would you breakdown, kind of the steps to
success in your journey?
Speaker 3 (09:13):
I continuously do this.
I worry about today and what Ihave to do today and that's it,
and then tomorrow's a new day.
Obviously, the overarching goalis always there, but I know
that if I can do the best I canwith what I have today, um,
whether that is, you know, myeffort, my fatigue level, like
you know, I try to be reallytrue to myself.
(09:34):
Like, am I, am I mailing it inright now?
No, I just make sure I'm notdoing that.
That that is the worst.
Uh, I feel in training or whenyou show up to the starting line
, you don't want to feel likeyou're mailing it in, you're
doing the best you can.
But there are some days thatyou know it doesn't always work
out perfect.
But it's like I said, it'sreally that lead domino.
It's like doing one thing welland then like getting to the
(09:57):
next thing right.
So I'm and I try, not eventoday.
I looked at my training program.
I knew I needed to bring myrunning shoes, but you know I
didn't exactly like zone in oneverything I need to do, because
the job's going to get done oneway or another.
So I think that's helpful tonot get overwhelmed and think,
(10:17):
you know, looking three monthsout.
Oh my God, I have to run 14miles on, you know, this
particular Sunday.
How am I going to get there?
You know, just trust the process, just be consistent, just show
up, do what's asked of you, dothe best you can with it, and I
think that that's somethingthat's always been helpful for
me in a lot of things, becausethere's been something for a
(10:38):
professional career that seemsso daunting.
You know, I had to join aToastmaster speaking club so I
could present to hundreds ofpeople.
You know I had to join aToastmasters speaking club so I
could present to hundreds ofpeople.
You know, and multiple times indifferent conferences.
And just joining theToastmasters club was new to me
and scary.
And then standing up in frontof a room with just the 12
people in our member group, youknow, and learning how to
(11:00):
present, and then continuouslygetting into bigger rooms right,
and then continuously gettinginto bigger rooms right.
But had I not taken that firststep and just said let me focus
on this, I may be too scared toeven take on that venture.
So I think it's focusing on theday you have ahead of you and
trusting yourself.
Speaker 1 (11:15):
I love that and for our listeners, if you're not
running today, that first stepcould be just lacing up a pair
of running shoes, right, andthen just going for a walk and
then maybe doing a run walkprogram like a couch to 5k, and
then eventually progressing fromthere.
And then if you're, you know, ahalf marathoner and you want to
go for your first marathon,like I'm doing this year, you
(11:35):
pick up that plan and then youjust kind of build up and I you
know I'm thinking the same thinggosh, I have to run 26 miles
and the most I've ever run is 20in my life and that was hard.
And you know, I know coachKevin's listening to this.
He remembers that day like itwas yesterday.
So you know, it's taking thatfirst step, I think, is really
important and really focusing onwhere you are now.
I love what you said there andkind of what I've been thinking
(11:58):
or saying to myself recently hasbeen you know, run the mile
that you're in, right, you know.
So last week I had to run 13miles and I'm like, even though
I've done it before, 13 miles isa long way.
So I'm just just run the mileyou're in, just get to the next
one and get to the next one and,before you know it, you know
you're going to be at the finishline.
Speaker 3 (12:17):
Right.
My mom has always said to meyou know she's lived her life
like this and sometimes itdrives me nuts as a child of the
mom, but she's always like whyyou know you can't worry about
things that haven't like they'renot.
They're so far away like you'reworrying, does nothing for
today and right now what yourfocus is, and she applies that
through everything in her life.
(12:37):
Um, sometimes there is too muchcaution to the wind and we are
in opposite cycles where I'm theparent, she's the mother, but
you know she's the daughter.
I'm the mother, but you know.
It's true.
You know, worrying today aboutsomething that's not even
happened is literally thwartingyour efforts for today, you know
, and so that's another thing.
(12:57):
That's what brought throughlife.
Speaker 1 (12:59):
That's great.
So you know we're starting totalk a little bit about lessons
learned, so share some other orlessons learned kind of, along
your fitness journey.
Speaker 3 (13:10):
Well, I guess one thing that some lessons learned.
You know, being a runner, Iquickly learned you can't just
run, you need to do strength,you need to do discipline
strength and you don't need todo heavy weights, but you need
to be disciplined about yourmobility, about working on
single leg strength.
I've learned a lot and read alot on that and you know your
(13:32):
recovery efforts are reallyimportant.
So, like I said, I startedrunning.
The first marathon I did was2002.
We're in 2024.
I'm 44 years old this year, soit is something that my goal was
always to stay and I want to bethe old lady.
I need to be the old lady onthe podium.
If there are three people inthat age group, I'm in there.
Speaker 1 (13:56):
You're going to be number one on there.
Speaker 3 (13:58):
People are going to be like, get this lady off the
course, Whatever it is I'm doing, but I want that staying power,
and how we get that stayingpower is being, you know,
educating ourselves on thethings that are going to help us
, First of all, stay in the game, stay healthy, stay engaged and
also, you know, be the bestversion of ourselves.
So that's a big lesson I'velearned, so, and that that also
(14:22):
again filters into other thingsin life, like when something it
seems you know hard to keep up,or whatever.
Like what are the other thingsI can be doing that are not
exactly this one movementpattern or exactly this one
thing that can help aid?
So like nutrition, prioritizingnutrition and prior and I'm not
perfect at all, I love sweetsand stuff, but I'm making sure
(14:43):
I'm getting you know in all thethings I need to do outside of
just the action of beingphysically out, Of course, Okay,
Okay.
Speaker 1 (14:52):
And nutrition is very important and I would say that
I've fallen off the wagon alittle bit lately.
You know too many cookies andice cream bars, so the problem
no, that's not, that's not,that's not the problem.
Speaker 3 (15:04):
I mean you have to be really off the wagon, and
you're not you have to liveright, we have to be, you know.
We're not all elites making acareer, you know.
So this was my only right andthis is my.
You know you better be damnstraight.
I'm not going to reach for theKlondike box, but this is a
lifestyle that we can bring intoour life and be balanced about
(15:27):
it.
So it's okay to do these thingsthat you're doing.
Speaker 1 (15:30):
Yeah, I say it in jest, maybe, maybe not, but yeah
, for those listening, like it'sreally important to find that
balance, because I've been therewhere I totally cut out
everything and while I reachedmy goals, I wasn't the happiest
person to be around.
Nobody wants to be around mewhen I'm coming.
So I really try to find balanceand I'm still working on it,
(15:52):
but it's much more enjoyable,like life is much more enjoyable
versus waiting.
Gosh, I got all these things Ineed to do over the next six
months.
I'm going to cut all this stuffand summer's here or holidays
or whatever the case is, sothat's super hard to do.
So yeah, so just trying to findbalance.
And then maybe there's justsome things that you know I can
make lifestyle changes.
I'm not necessarily missing it,which is probably better for me
(16:15):
, but yeah.
Speaker 3 (16:16):
I think it's like super important if you want to
dial in and maybe drop a fewpounds for something in
particular, you know you need tohave that discipline to be
saying like you know, right nowthis is what we're focusing, but
it's not, it's not necessary tobe that hard on ourselves for
that long period of time because, like again, this thing we
don't want to be falling up andfeeling.
(16:36):
The worst is when you feel likeyou let yourself down I don't
care about letting anybody elsedown.
Speaker 1 (16:58):
No, I'm not doing that, that I don't want to feel
that.
The other part of it is okay.
We joke around about thecookies and the ice cream, but
at the end of the day, I thinkwhat most people think is I have
to eat less, you know, to kindof lose the weight.
But if you're going to start upyour activity, in some cases
you need to figure out wellwhat's the right balance, right
in terms of how much you needand yeah.
So talk to me a little bitabout that.
Speaker 3 (17:18):
So, yeah, I just focus on yeah, I really, like I
spoke about gaining strength,for running was super important
to me.
So coming, you know, hand inhand with that is increasing the
protein intake.
So I'm very, very focused onthat.
But I'm also, I would say,equally focused the longer I've
come along in this journey withenergy expenditure, I'm putting
(17:40):
out is really focusing on thosecarbohydrates.
I was always never againstcarbs, but you know really that
incremental more that I need issuper important to have the
staying power.
So, like you know, a lot oftimes it will be a shift.
It's like the carbs are comingfirst, before the workout so
that I can do the workout reallywell.
And you know, then we're we'resupplying our, our muscles
(18:01):
protein for recovery and so justbecoming really educated on how
our bodies, you know, performbetter with different, you know
ways, those levers that you canpush and pull.
And you know I don't steer awayfrom fats.
I like to have fats becausethey're C-sheeting and so it's a
balance, right.
I just try to steer away from.
You know there are some processthings for easy, quick on the
(18:23):
go, but I just really steer awayfrom, like, the fast food,
anything like that.
That's just nothing that agreeswith me.
So, as far as you know, so Ialways want to just feel good,
and you know when you don't feelgood when you eat something, we
all know what that feels like.
So we just you know, reallyjust start being intuitive and
(18:44):
there's a lot of times that mybody will will tell me in
certain ways like I'll have thisheadache.
Sometimes my body has become soin tune with knowing that what
it needs.
Sometimes I'll get thisheadache that's out of nowhere.
It's not related to caffeine,it's not related to sleep or
hydration.
It's literally I haven't hadfish in a while.
I need to get fish in my body.
I've been very good with addingsupplementation as far as
(19:04):
omega-3 fatty acids.
You know I take my creatinediscipline.
I am really good with magnesiumthat aids my sleep, sleeping
and recovery and my vitamin D.
Throughout the calendar year,whether it's the summer or not,
I just up my intake and do more.
And obviously, you know Isupplement with protein powder.
I don't do that every day.
(19:24):
I try to get it from animalsources, but I do have to
supplement with protein powder.
I would say at least five timesa week it's hard.
It's hard to get all the protein.
I want you know so, but, youknow, let it be small steps that
you take to.
You know, these, all thesethings I've added in, you know I
have been doing consistentlyfor four or five years now, but
(19:46):
the reality is is that I did notdo all these things in my 20s.
I didn't even know what proteinpowder would be or what it
would taste like or what know.
So it's like I added, I layeredthem in, and the discipline
comes with learning andeducating ourselves and then,
like, we decide what works forus we, you know there's a little
bit trial and error in that,but and all or nothing you know
(20:06):
find what works for you and giveyourself a little bit of time
to acclimate to something newand if it agrees with you, it's
great.
Speaker 1 (20:12):
Then yeah yeah, I found a number of things that
don't agree with me, so takesome time to figure that out.
That led me to the things thatdo agree with me.
So that's a good thing so.
So I love that.
So you know, we talked a littlebit about kind of building
confidence.
We talked about your big goals.
We talked about steps to kindof get to that goal and things
you need to do.
You know strength wise, runningwise, nutrition wise, to kind
(20:32):
of get there.
You know strength wise, runningwise, nutrition wise, to kind
of get there.
So I'd love to hear how allthat kind of culminated in your
races.
So you know, just share alittle bit about a couple of
races maybe the race where youfelt like you had the best
performance and kind of what wasgoing on there, and maybe a
race where you didn't kind oflive up to your expectations in
that race and kind of what wasgoing on there.
Speaker 3 (20:52):
So I would say the race that I remember the most it
isn't even well I remember allof them, but like the one that
stands out to me the most waswhen I went to Decafit, philly,
two years ago and I, with myvery first time traveling,
frankly, going to Philadelphiaand then doing this race where
you know like a 5K run with the10 strength events, the Decafit,
(21:14):
I was feeling you know like a5k run with the 10 strength
events, the Decafit.
I was feeling, you know,prepared, but I hadn't been
working directly with Kevin andunderdog at the time.
I was kind of self, you know,training.
I did have a strength coach atthe time but as far as the
hybrid focus on that was reallyjust kind of coming down to what
I was piecing.
And when I got there and I ranthat race and I took second
place in my age group, I waslike mind boggled, like it was
(21:37):
like I'd never stood on a podiumbefore, like so that's like
this is so cool and it was justone of those moments where it
was a confidence booster for me.
So that really is a highlight.
And then it was like, well,what else can I do Right?
Where else can I be better, youknow, because I knew there were
some elements of that race thatwere, you know, the bike, the
(21:57):
assault bike, the devil bike.
Speaker 1 (21:58):
Our favorite, the devil.
Speaker 3 (22:01):
There are a lot of things that could have gone
better, and so I've been.
Then I decided I really want tolike dial this up.
I want to get better at theseelements that I need to learn
from people that are, you know,more skilled and have more
experience.
So then I joined officiallyjoined Thunderbird, even though
I was a friend of the communityand coming here so that one
stands out to me, and thenobviously being able to qualify
(22:23):
the next you know, with thosetimes for championships and then
coming in second in my agegroup of world championships, it
was like one of those momentswhere I was like, oh, this is
you know, this is working, likethings are getting better.
So this year we'll see whathappens.
And then, as far as likeindependent, just running events
, the half marathon in Milford,the Gulf Beach half- marathon
(22:44):
that we partake in.
You know it's a, it's a PRcourse, it's a flat course.
So I've ran so many halfmarathons and you know,
sometimes you just can't pulloff those things, depending on
the course.
Many half marathons, marathons,and you know, sometimes you
just can't pull off those things, depending on the course.
And so every year at the GulfBeach Marathon I would show up
just to enjoy, because in myhometown and you know I'm
(23:05):
pushing myself but never really,you know I know 13.1 miles, so
I'm not trying to like race itright and and and I want to see
what I can do, but I also wantto have that staying power and I
finally have built up thisconfidence to trust myself to
race it.
And this past year, just acouple weeks ago, had my
personal record on that courseand you know I was racing for
(23:25):
the very first time with four tosix people that were like in my
pack that I needed to make amoment and say I'm pulling away
and I'm going to do this and Idid.
And so it's like these littlemoments sometimes you have that
are like that built a lot in mefrom that, from that moment, um,
just taking just like feelinglike we're, we're all right here
and we've all been chasing eachother for like two, three miles
(23:46):
, Like someone's going to haveto pull away and the guts and I
so, and I think that thosemoments I've had from before,
you know, through DECA, throughcompeting, kind of gave me that
competitive feeling.
Not just a participant, but acompetitor.
Speaker 1 (24:00):
Yeah, and I love what you said about, you know, those
wins.
So the win about getting on thepodium for the first time was a
win and a confidence builder,but also the win like in the
race, just being able to performbetter and, like you said, pull
away from the group.
That in itself is a win.
So you know, I guess the moralof the story is right just
really think about your wins,whether they're small wins like
(24:21):
during the race or during yourtraining or all the way up to
getting on the podium, right andwinning the race and actually
that pulling away.
Speaker 3 (24:29):
I now credit that back to just three or four weeks
prior to the race.
I was in Westerly Rhode Islandon vacation.
There was an Ironman guy he wastraining and he was, you know,
he full on like Ironman gear,Like I don't know where he was
going, but he was a fast guy andso he had been running way
ahead of me for a really longtime on this long stretch by the
(24:49):
beach and eventually he didsome kind of walking or some
stretching or whatever.
And then of course, I kind ofpassed where he was and then,
and then he came back up to mevery swiftly Like and we were
running shoulder to shoulder andit was really fun.
And then you know he's sayingat a pace because he's, you know
, doing Ironman training orwhatever.
(25:10):
But this guy was pretty elite ingeneral to be at that pace for
a long distance training session.
And you know, I started to pullaway a little bit from him and
I was nervous because you knowhe's a male, he's fast, and I
was like no, I, what the hell amI thinking Like I belong here,
like just as much as him.
And this is just in a regulartraining session by the beach in
Wesley, rhode Island, on aSunday by myself.
(25:31):
So I pulled away and he gave meyou know, he gave me like a
clap and he was like go get it.
Like he made me have thatmoment where I can be that
person.
So yeah, just in training, noteven at a race.
Speaker 1 (25:45):
Right right.
Speaker 3 (25:46):
That's incredible.
Speaker 1 (25:47):
That's an incredible story.
So you know, tell me about.
One of the questions I like toask the guests that come on the
show is what is the biggestobstacle that you had in your
fitness journey and how'd youovercome it?
Speaker 3 (25:58):
So I've had knee injuries.
I've had, you know, my ACL wasrepaired twice.
So in general, buildingstrength and doing like squat
patterns, I was always verynervous and so, but I realized
that I had to get over that fear, and actually that's when I
hired a strength, you know, Iwouldn't squat to death.
(26:18):
I was nervous to do so.
I also had some things thatneeded to get stronger, you know
like, in order to allow me tosquat to death, and so I needed
that, that, that help.
So that was something I hadreally overcome was that my knee
is not a limiter, it is strong,I've done the right things.
Knee is not a limiter, it isstrong, I've done the right
things.
I need to trust them, and sothat's something that you know
(26:40):
through getting, you know doingthe things I need to do, for you
know mobility and stretchingand knowing when.
You know when I've put inenough miles or you know that's
important.
Another thing that I think I'veovercome is that you know there
were times now I said the firsttime I ran a marathon was 2002.
So we're in 2024.
(27:01):
It's a long time, and therewere many years that I didn't do
as many races or I wasn't likesuper competitive.
Or maybe someone didn't evenlook at me and think I was a
runner, right, because I'm a momof two, so I had a couple extra
pounds in me at some time evenlook at me and think I was a
runner, right, because I'm a momof two, so I had a couple extra
pounds in me at some time.
And fighting those thoughts thatyou may have, like you know,
(27:22):
why am I even doing this?
Or I don't look like someonethat you see online, those kinds
of things, and so it's stuffthat I think that you know we
have to overcome a lot atdifferent times, and so, you
know, those thoughts creep intoour mind every once in a while
and we have to shut them down.
We have to tell ourselves like,no, I'm doing the work and I
(27:46):
feel like, do you feel goodinside?
Like, and that's what you haveto focus on?
So, yeah, so those are thingsthat I overcome financially, as
a female particularly.
Speaker 1 (27:55):
Going back to confidence.
Yeah, that's really important.
Well, you know, well,congratulations on kind of
working through those thingsover the years, right?
So the confidence part, thestrength part, you know the
injuries, it's, it's hard, it'shard to you go through that and
then bounce back and then do allthe amazing things that you're
doing today.
So that's really incredible.
Um, so tell me a little bitabout you know, kind of as we
(28:16):
wind down here, you know,another question I'd like to ask
the guests that come on theshow is, you know, typically ask
what would you say to inspiresomeone to run?
But I would say, in thisparticular conversation, what
would you say to inspire someoneto really set big goals to you
know, do something different intheir life and kind of think
about taking them themselves ata next level, like what would
(28:37):
you say to them?
Speaker 3 (28:38):
I would say what I say to myself at every starting
one why not?
Why?
Why do you think that any otherperson out there hasn't had
similar struggles?
Like it doesn't just get handedto people.
There are some people,genetically you know athletic,
right.
They have a little bit moreedge, right?
You know, if you're coming froma family of Olympians, you're
(28:59):
probably.
But there are so many more thatare just like you.
You know what I mean, and theyjust put the effort in and so
that why not me mentality needsto be really in everything you
do.
You know you belong where you,where you want to be.
That you have to really believeso.
And once you believe that andyou set that, that mindset and
(29:21):
don't let anybody take that away, right, and there are going to
be people that are corner orthink that your training is
crazy or maybe you're selfish.
You know, as a mom, you candeal with that.
People may think that they maynot particularly agree with the
amount of time I put in formyself or whatever, but I look
at it as like the reality is.
This is an example to my kidsfor a lifetime.
(29:42):
Whether anybody else disagreesor agrees with it or not.
This is my household.
This is how I want to raise mykids.
I want them to know they canalways set a goal and achieve it
and work hard for it, so thatwhy not me?
Mentality has to be there.
Speaker 1 (29:59):
That's incredible, and you have an amazing,
incredible family too, and I cansee that and everything that
they're doing.
They have a great role model inyou, so congratulations.
Speaker 3 (30:08):
They inspire me too.
They're little fighters outthere the swimmer's faster than
I ever was, so that's it.
Speaker 1 (30:16):
You did your job.
That's awesome, all right.
Well, it's been a pleasurehaving you on the show.
I really appreciate thisconversation you sharing.
You know your life story andyou know a little bit about your
life story and everything thatyou've accomplished, and so how
can our listeners find andfollow your incredible journey
online?
Speaker 3 (30:34):
Well, I post daily.
Actually I like to share.
So my Instagram handle isChrissyK98.
That's K-R-I-S-S-Y-K-98.
Graduated from high school in98.
And you can follow me there.
So I'm on Instagram and also onFacebook.
My name is Christine RaymondiPavlicek, so the stories are out
(30:59):
there every day and I do some.
You know.
I highlight some posts on myInstagram when I have races and
you know some takeaways andmaybe some inspirational things,
and then you'll see a mixed bagof some family stuff, although
my kids don't really want topartake.
So me and Patty they were reallyelement for a while, but not
anymore.
You know 15 and 13,.
(31:21):
They're not into it that much,but you'll find more racing
stuff as I've been adding to mycollection there Similar story
with my oldest daughter when shewas about that age, so I
completely understand.
Speaker 1 (31:33):
I didn't understand it then, but I get it now, so
great.
Thank you so much, chrissy, forcoming on the show.
I'll put this information inthe show notes and with that,
thanks again for coming on theshow and have a great day.
Speaker 3 (31:43):
Thank you.
This has been wonderful,Richard.
I appreciate it.
Speaker 2 (31:47):
That's it for this episode of Inspired to Run
Podcast.
We hope you are inspired totake control of your health and
fitness and take it to the nextlevel.
Be sure to click the subscribebutton to join our community and
also please rate and review.
Thanks for listening.
Hey, my friend, are you stuck in a rut with your
health and fitness, or maybeeven in your professional career
?
Well, I know today'sconversation is going to inspire
you to find that next step inyour journey with insightful
tips to show you how Hope youenjoy.
Speaker 2 (00:15):
Welcome to Inspire to Run podcast.
Here you will find inspiration,whether you are looking to take
control of your health andfitness or you are a seasoned
runner looking for community andsome extra motivation.
You will hear inspiring storiesfrom amazing runners, along
with helpful tips from fitnessexperts.
Now here is your host, richardKoner.
Speaker 1 (00:39):
Hi, my friend, Welcome to Inspire to Run
podcast.
I have the pleasure of sittingdown with Christine Pawelczyk
today.
She is a mom of two hybridathlete, 2023 DECA Fit age group
world champion, spin instructorand certified personal trainer,
and I have to tell you so somuch more.
So I'm excited to have thisconversation with her, so
(00:59):
excited to have you here on theshow, christine.
Speaker 3 (01:01):
Thank you for having me First time on a podcast.
Super excited to be here.
Speaker 1 (01:06):
Well, excited to have you as well, and you know the
topic here is super important.
I'm excited to talk about it.
We're going to talk aboutbuilding confidence by setting
intention and big goals, andChrissy has such a wonderful
story about setting big goalsearly in her life and how that's
kind of brought her to whereshe is today, which is world
champion for DECA.
So, chrissy, why don't you tellus a little bit about yourself
(01:28):
and kind of how you got startedwith these big goals?
Speaker 3 (01:31):
So a little bit about myself.
When I was young I was alwaysreferred to as Speedy Gonzalez
in my house.
My mother called me that allthe time.
I was always moving, superactive.
So I did a lot of activity whenI was a kid.
Never was sitting around orsedentary.
And then, as I progressedthrough middle school and high
school, I was doing sports.
I was a gymnast for a long time.
Then I was a swimmer diver andreally focused in on swimming,
(01:55):
became an endurance athlete,then went to college and needed
to find something to continue todo for a lifestyle.
So I picked up running.
I had never even ran a mile inhigh school during the test the
test for the state I would bethe girl hiding in the bushes.
So at 19 years old I decidedwhen I was at UConn to pick up
(02:16):
running as something that I cancontinue doing fitness
independently and feel connectedto.
You know that activity I alwayscreated and I had always had
this.
I remember this picture of myuncle growing up.
He had ran the New York CityMarathon and when I was younger
you know when you're reallylittle it was on the wall, sort
of low, this picture of himcrossing the finish line, so it
(02:37):
was like eye level for manyyears of my life.
I always thought that was ahuge achievement and so when I
graduated college I decided Ifelt a little lost.
I needed a big goal to have towork toward.
I'd never ran a road racebefore in my life and I said I
set out to plan for my firstyear to train.
So I did a four month trainingplan.
I looked it up online and youknow I really used my uncle as
(03:00):
inspiration and you know, and Ithought it was a really good
time in my life being 22.
At that point I felt like Ineeded to find myself a little
bit but a little, I guess, lost,leaving college, not knowing
what.
You know.
I had a full time job startingand stuff, but I didn't want to
go to work and become someonewho was inactive in life.
I needed.
I was always focused on likehow do I keep this in life?
(03:21):
So I found running and Isurprised myself that I was able
to stay so disciplined throughthose four months of training
and I did see the finish lineand it was very hard, but I
guess having that big goal waslike a really big and it meant a
lot for me.
Speaker 1 (03:39):
That's incredible, and I love how you had a role
model, someone who you looked upto and had done something.
You're like, wow, that's reallygreat that you've done that in
your life.
And I love how you had a rolemodel, someone who you looked up
to and had done something.
You're like, wow, that's reallygreat that you've done that in
your life and that inspired youto do you know a lot of what
you're doing, so I'd love tohear that.
Speaker 3 (03:51):
Yeah, yeah, my uncle.
It's a success story.
He's done a lot of.
That was one of them that I'llnever forget.
Speaker 1 (03:58):
That's great.
So, you know, let's talk alittle bit more about the big
goal, because, you know, folksdon't normally roll out of bed
and say, hey, I just want to runa marathon.
Some do.
We've had some on the show andmaybe they will kind of roll out
of bed right into the marathon.
But you had a plan, you had,you know, your four months of
training.
So let's talk a little bitabout that and then kind of what
happened next after themarathon.
Speaker 3 (04:18):
Yeah.
So, like I said, being involvedin swimming and gymnastics, I
remember being under, you know,coaching and having structure.
So I knew that I can't go alonewith yeah, I did find some area
running clubs but maybesometimes it didn't work where I
could meet up with them to run,so I couldn't rely on, I needed
to rely on having, you know, acalendar of sorts to and what do
I need to do, what's the recipefor success?
(04:40):
So I looked up online and Ithink I picked it was a hell
Higdon.
You know success.
So I looked up online and Ithink I picked it was a Hal
Higdon.
You know, novice, I think 12week, yeah, four month program
and I just checked boxes off.
I love that feeling of you knowI did what I need to do today
and that just fills my cup in somany ways and it helped me be
successful for many other things, like that lead diamond.
(05:00):
So it poured into other areasof my life, you know, into my
career.
I started to get, you know,really moving along pretty well
right out of college.
I was working at ING and itkind of became who I am.
You know people knew at workthat I am driven.
You know I'm not only justdoing what I need to do in my
nine to five, but doing otherthings outside.
So I basically want to say thatthe most important thing was to
(05:23):
find a plan that suited me well, and I looked online for the
two people that are, like youknow, the hallmarks of marathon
running Hal Higdon and JeffGalloway.
I believe I picked the HalHigdon program and you know I
just followed the recipe.
So there were days that therewere bumps in the road that you
know I didn't feel so great, oryou know I had to maybe move
(05:45):
because of work, travel orsomething like that.
But and I also didn't, you know, fault myself for maybe having
a bad run, or also, knowing I'mreally busy this week, I didn't
try to like make up miles thatsay I had to miss or something.
So I think that's reallyimportant to give yourself some
grace.
Obviously, if you're reallyconsistent, you know plan's
(06:05):
going to work.
So, we're never going to be.
Speaker 1 (06:08):
So let's talk a little bit about the confidence
part, right?
So we talked about buildingconfidence by building these big
goals and you know, if I thinkback to my own story, just a few
years ago I started withobstacle course racing as a way
to do things I've never donebefore, do things that you know
really scared me, you know,fitness wise.
So I feel like in other aspectsof my life I, you know, okay,
confidence, but when it came tofitness I was never the fastest,
(06:31):
I was kind of middle of thepack.
I was always thinking I can't,I can't, I can't, especially a
lot of sports.
So that was an opportunity forme to do things that I've never
done before.
So you know, I could relatethat a little bit to your story.
Kind of early on I said, youknow, is that a way setting
these kind of big goals wassomething around building
confidence or how?
How did that go for you?
Speaker 3 (06:50):
I do think that it definitely helped me build
confidence.
Um, I think I've, you know,never being a runner.
In high school I was a littleoverweight at some points too.
So, um, I don't think anyonewould have thought that I'd be.
You know for sure, I didn'teven think.
I'd become a runner it was.
I needed to prove that tomyself.
I needed to prove that I belonghere just as much as anybody
(07:12):
else and it doesn't matter whatspeed you're running at.
You're a runner.
I don't care if you are runninga 12-minute mile Like.
You are out there doingsomething that someone isn't
doing and you're literallymoving.
So they're doing something thatsomeone isn't doing and you're
literally moving.
So we get better every you know, the more consistent we are and
(07:34):
the things that we put in placeto prove ourselves.
But it was confidence buildingduring many moments in the, in
the time of training for thisfirst marathon, just knowing
that, like you know, I looked ata map.
I didn't even know I was new tothe area I was living in, so I
was also like learning the roadswhere I live.
So it was like I'm going to goout of my shell here and I'm
going to learn.
Like I'm running two towns awayand not an area I grew up in.
It was a beautiful area.
I live in Farmington Valley,but it was confidence building.
(07:56):
And then you know, in that waytoo, just being independent.
So, yeah, and then you know,meeting people on the bike
running, you can tell people whoare like out there, long
distance endurance and givingthat that runner, and you know
that little indoor composure.
Speaker 1 (08:13):
I love that, I love that.
And it's funny.
You're talking about being outthere with other people running.
You know, someone would weartheir hydration pack just to
pretend that they were doinglong distance, so they had an
excuse to run slow, and I justlaugh about that all the time.
So when someone's running onthe trail, the hydration pack,
I'm like are they thinking aboutthat to me or am I thinking
about that about them?
(08:34):
But yeah, that's really funny.
So you know, let's talk aboutyou've had a lot of success,
kind of, in your fitness journeyleading up to the world
championships, and I know you'regoing to do it again this year,
you know.
So let's talk a little bitabout, you know, steps to
success.
So you know, talk about settingthat big goal, having something
(08:55):
to work towards, but you can'tdo it all at once, right?
You kind of work towards it insteps and I think that might be
very overwhelming for somebodythey think about hey, if I'm
here today, it's unlikely thatI'm going to be able to get all
the way there, because it's hardfor them to picture it.
So, like, how would you breakdown, kind of the steps to
success in your journey?
Speaker 3 (09:13):
I continuously do this.
I worry about today and what Ihave to do today and that's it,
and then tomorrow's a new day.
Obviously, the overarching goalis always there, but I know
that if I can do the best I canwith what I have today, um,
whether that is, you know, myeffort, my fatigue level, like
you know, I try to be reallytrue to myself.
(09:34):
Like, am I, am I mailing it inright now?
No, I just make sure I'm notdoing that.
That that is the worst.
Uh, I feel in training or whenyou show up to the starting line
, you don't want to feel likeyou're mailing it in, you're
doing the best you can.
But there are some days thatyou know it doesn't always work
out perfect.
But it's like I said, it'sreally that lead domino.
It's like doing one thing welland then like getting to the
(09:57):
next thing right.
So I'm and I try, not eventoday.
I looked at my training program.
I knew I needed to bring myrunning shoes, but you know I
didn't exactly like zone in oneverything I need to do, because
the job's going to get done oneway or another.
So I think that's helpful tonot get overwhelmed and think,
(10:17):
you know, looking three monthsout.
Oh my God, I have to run 14miles on, you know, this
particular Sunday.
How am I going to get there?
You know, just trust the process, just be consistent, just show
up, do what's asked of you, dothe best you can with it, and I
think that that's somethingthat's always been helpful for
me in a lot of things, becausethere's been something for a
(10:38):
professional career that seemsso daunting.
You know, I had to join aToastmaster speaking club so I
could present to hundreds ofpeople.
You know I had to join aToastmasters speaking club so I
could present to hundreds ofpeople.
You know, and multiple times indifferent conferences.
And just joining theToastmasters club was new to me
and scary.
And then standing up in frontof a room with just the 12
people in our member group, youknow, and learning how to
(11:00):
present, and then continuouslygetting into bigger rooms right,
and then continuously gettinginto bigger rooms right.
But had I not taken that firststep and just said let me focus
on this, I may be too scared toeven take on that venture.
So I think it's focusing on theday you have ahead of you and
trusting yourself.
Speaker 1 (11:15):
I love that and for our listeners, if you're not
running today, that first stepcould be just lacing up a pair
of running shoes, right, andthen just going for a walk and
then maybe doing a run walkprogram like a couch to 5k, and
then eventually progressing fromthere.
And then if you're, you know, ahalf marathoner and you want to
go for your first marathon,like I'm doing this year, you
(11:35):
pick up that plan and then youjust kind of build up and I you
know I'm thinking the same thinggosh, I have to run 26 miles
and the most I've ever run is 20in my life and that was hard.
And you know, I know coachKevin's listening to this.
He remembers that day like itwas yesterday.
So you know, it's taking thatfirst step, I think, is really
important and really focusing onwhere you are now.
I love what you said there andkind of what I've been thinking
(11:58):
or saying to myself recently hasbeen you know, run the mile
that you're in, right, you know.
So last week I had to run 13miles and I'm like, even though
I've done it before, 13 miles isa long way.
So I'm just just run the mileyou're in, just get to the next
one and get to the next one and,before you know it, you know
you're going to be at the finishline.
Speaker 3 (12:17):
Right.
My mom has always said to meyou know she's lived her life
like this and sometimes itdrives me nuts as a child of the
mom, but she's always like whyyou know you can't worry about
things that haven't like they'renot.
They're so far away like you'reworrying, does nothing for
today and right now what yourfocus is, and she applies that
through everything in her life.
(12:37):
Um, sometimes there is too muchcaution to the wind and we are
in opposite cycles where I'm theparent, she's the mother, but
you know she's the daughter.
I'm the mother, but you know.
It's true.
You know, worrying today aboutsomething that's not even
happened is literally thwartingyour efforts for today, you know
, and so that's another thing.
(12:57):
That's what brought throughlife.
Speaker 1 (12:59):
That's great.
So you know we're starting totalk a little bit about lessons
learned, so share some other orlessons learned kind of, along
your fitness journey.
Speaker 3 (13:10):
Well, I guess one thing that some lessons learned.
You know, being a runner, Iquickly learned you can't just
run, you need to do strength,you need to do discipline
strength and you don't need todo heavy weights, but you need
to be disciplined about yourmobility, about working on
single leg strength.
I've learned a lot and read alot on that and you know your
(13:32):
recovery efforts are reallyimportant.
So, like I said, I startedrunning.
The first marathon I did was2002.
We're in 2024.
I'm 44 years old this year, soit is something that my goal was
always to stay and I want to bethe old lady.
I need to be the old lady onthe podium.
If there are three people inthat age group, I'm in there.
Speaker 1 (13:56):
You're going to be number one on there.
Speaker 3 (13:58):
People are going to be like, get this lady off the
course, Whatever it is I'm doing, but I want that staying power,
and how we get that stayingpower is being, you know,
educating ourselves on thethings that are going to help us
, First of all, stay in the game, stay healthy, stay engaged and
also, you know, be the bestversion of ourselves.
So that's a big lesson I'velearned, so, and that that also
(14:22):
again filters into other thingsin life, like when something it
seems you know hard to keep up,or whatever.
Like what are the other thingsI can be doing that are not
exactly this one movementpattern or exactly this one
thing that can help aid?
So like nutrition, prioritizingnutrition and prior and I'm not
perfect at all, I love sweetsand stuff, but I'm making sure
(14:43):
I'm getting you know in all thethings I need to do outside of
just the action of beingphysically out, Of course, Okay,
Okay.
Speaker 1 (14:52):
And nutrition is very important and I would say that
I've fallen off the wagon alittle bit lately.
You know too many cookies andice cream bars, so the problem
no, that's not, that's not,that's not the problem.
Speaker 3 (15:04):
I mean you have to be really off the wagon, and
you're not you have to liveright, we have to be, you know.
We're not all elites making acareer, you know.
So this was my only right andthis is my.
You know you better be damnstraight.
I'm not going to reach for theKlondike box, but this is a
lifestyle that we can bring intoour life and be balanced about
(15:27):
it.
So it's okay to do these thingsthat you're doing.
Speaker 1 (15:30):
Yeah, I say it in jest, maybe, maybe not, but yeah
, for those listening, like it'sreally important to find that
balance, because I've been therewhere I totally cut out
everything and while I reachedmy goals, I wasn't the happiest
person to be around.
Nobody wants to be around mewhen I'm coming.
So I really try to find balanceand I'm still working on it,
(15:52):
but it's much more enjoyable,like life is much more enjoyable
versus waiting.
Gosh, I got all these things Ineed to do over the next six
months.
I'm going to cut all this stuffand summer's here or holidays
or whatever the case is, sothat's super hard to do.
So yeah, so just trying to findbalance.
And then maybe there's justsome things that you know I can
make lifestyle changes.
I'm not necessarily missing it,which is probably better for me
(16:15):
, but yeah.
Speaker 3 (16:16):
I think it's like super important if you want to
dial in and maybe drop a fewpounds for something in
particular, you know you need tohave that discipline to be
saying like you know, right nowthis is what we're focusing, but
it's not, it's not necessary tobe that hard on ourselves for
that long period of time because, like again, this thing we
don't want to be falling up andfeeling.
(16:36):
The worst is when you feel likeyou let yourself down I don't
care about letting anybody elsedown.
Speaker 1 (16:58):
No, I'm not doing that, that I don't want to feel
that.
The other part of it is okay.
We joke around about thecookies and the ice cream, but
at the end of the day, I thinkwhat most people think is I have
to eat less, you know, to kindof lose the weight.
But if you're going to start upyour activity, in some cases
you need to figure out wellwhat's the right balance, right
in terms of how much you needand yeah.
So talk to me a little bitabout that.
Speaker 3 (17:18):
So, yeah, I just focus on yeah, I really, like I
spoke about gaining strength,for running was super important
to me.
So coming, you know, hand inhand with that is increasing the
protein intake.
So I'm very, very focused onthat.
But I'm also, I would say,equally focused the longer I've
come along in this journey withenergy expenditure, I'm putting
(17:40):
out is really focusing on thosecarbohydrates.
I was always never againstcarbs, but you know really that
incremental more that I need issuper important to have the
staying power.
So, like you know, a lot oftimes it will be a shift.
It's like the carbs are comingfirst, before the workout so
that I can do the workout reallywell.
And you know, then we're we'resupplying our, our muscles
(18:01):
protein for recovery and so justbecoming really educated on how
our bodies, you know, performbetter with different, you know
ways, those levers that you canpush and pull.
And you know I don't steer awayfrom fats.
I like to have fats becausethey're C-sheeting and so it's a
balance, right.
I just try to steer away from.
You know there are some processthings for easy, quick on the
(18:23):
go, but I just really steer awayfrom, like, the fast food,
anything like that.
That's just nothing that agreeswith me.
So, as far as you know, so Ialways want to just feel good,
and you know when you don't feelgood when you eat something, we
all know what that feels like.
So we just you know, reallyjust start being intuitive and
(18:44):
there's a lot of times that mybody will will tell me in
certain ways like I'll have thisheadache.
Sometimes my body has become soin tune with knowing that what
it needs.
Sometimes I'll get thisheadache that's out of nowhere.
It's not related to caffeine,it's not related to sleep or
hydration.
It's literally I haven't hadfish in a while.
I need to get fish in my body.
I've been very good with addingsupplementation as far as
(19:04):
omega-3 fatty acids.
You know I take my creatinediscipline.
I am really good with magnesiumthat aids my sleep, sleeping
and recovery and my vitamin D.
Throughout the calendar year,whether it's the summer or not,
I just up my intake and do more.
And obviously, you know Isupplement with protein powder.
I don't do that every day.
(19:24):
I try to get it from animalsources, but I do have to
supplement with protein powder.
I would say at least five timesa week it's hard.
It's hard to get all the protein.
I want you know so, but, youknow, let it be small steps that
you take to.
You know, these, all thesethings I've added in, you know I
have been doing consistentlyfor four or five years now, but
(19:46):
the reality is is that I did notdo all these things in my 20s.
I didn't even know what proteinpowder would be or what it
would taste like or what know.
So it's like I added, I layeredthem in, and the discipline
comes with learning andeducating ourselves and then,
like, we decide what works forus we, you know there's a little
bit trial and error in that,but and all or nothing you know
(20:06):
find what works for you and giveyourself a little bit of time
to acclimate to something newand if it agrees with you, it's
great.
Speaker 1 (20:12):
Then yeah yeah, I found a number of things that
don't agree with me, so takesome time to figure that out.
That led me to the things thatdo agree with me.
So that's a good thing so.
So I love that.
So you know, we talked a littlebit about kind of building
confidence.
We talked about your big goals.
We talked about steps to kindof get to that goal and things
you need to do.
You know strength wise, runningwise, nutrition wise, to kind
(20:32):
of get there.
You know strength wise, runningwise, nutrition wise, to kind
of get there.
So I'd love to hear how allthat kind of culminated in your
races.
So you know, just share alittle bit about a couple of
races maybe the race where youfelt like you had the best
performance and kind of what wasgoing on there, and maybe a
race where you didn't kind oflive up to your expectations in
that race and kind of what wasgoing on there.
Speaker 3 (20:52):
So I would say the race that I remember the most it
isn't even well I remember allof them, but like the one that
stands out to me the most waswhen I went to Decafit, philly,
two years ago and I, with myvery first time traveling,
frankly, going to Philadelphiaand then doing this race where
you know like a 5K run with the10 strength events, the Decafit,
(21:14):
I was feeling you know like a5k run with the 10 strength
events, the Decafit.
I was feeling, you know,prepared, but I hadn't been
working directly with Kevin andunderdog at the time.
I was kind of self, you know,training.
I did have a strength coach atthe time but as far as the
hybrid focus on that was reallyjust kind of coming down to what
I was piecing.
And when I got there and I ranthat race and I took second
place in my age group, I waslike mind boggled, like it was
(21:37):
like I'd never stood on a podiumbefore, like so that's like
this is so cool and it was justone of those moments where it
was a confidence booster for me.
So that really is a highlight.
And then it was like, well,what else can I do Right?
Where else can I be better, youknow, because I knew there were
some elements of that race thatwere, you know, the bike, the
(21:57):
assault bike, the devil bike.
Speaker 1 (21:58):
Our favorite, the devil.
Speaker 3 (22:01):
There are a lot of things that could have gone
better, and so I've been.
Then I decided I really want tolike dial this up.
I want to get better at theseelements that I need to learn
from people that are, you know,more skilled and have more
experience.
So then I joined officiallyjoined Thunderbird, even though
I was a friend of the communityand coming here so that one
stands out to me, and thenobviously being able to qualify
(22:23):
the next you know, with thosetimes for championships and then
coming in second in my agegroup of world championships, it
was like one of those momentswhere I was like, oh, this is
you know, this is working, likethings are getting better.
So this year we'll see whathappens.
And then, as far as likeindependent, just running events
, the half marathon in Milford,the Gulf Beach half- marathon
(22:44):
that we partake in.
You know it's a, it's a PRcourse, it's a flat course.
So I've ran so many halfmarathons and you know,
sometimes you just can't pulloff those things, depending on
the course.
Many half marathons, marathons,and you know, sometimes you
just can't pull off those things, depending on the course.
And so every year at the GulfBeach Marathon I would show up
just to enjoy, because in myhometown and you know I'm
(23:05):
pushing myself but never really,you know I know 13.1 miles, so
I'm not trying to like race itright and and and I want to see
what I can do, but I also wantto have that staying power and I
finally have built up thisconfidence to trust myself to
race it.
And this past year, just acouple weeks ago, had my
personal record on that courseand you know I was racing for
(23:25):
the very first time with four tosix people that were like in my
pack that I needed to make amoment and say I'm pulling away
and I'm going to do this and Idid.
And so it's like these littlemoments sometimes you have that
are like that built a lot in mefrom that, from that moment, um,
just taking just like feelinglike we're, we're all right here
and we've all been chasing eachother for like two, three miles
(23:46):
, Like someone's going to haveto pull away and the guts and I
so, and I think that thosemoments I've had from before,
you know, through DECA, throughcompeting, kind of gave me that
competitive feeling.
Not just a participant, but acompetitor.
Speaker 1 (24:00):
Yeah, and I love what you said about, you know, those
wins.
So the win about getting on thepodium for the first time was a
win and a confidence builder,but also the win like in the
race, just being able to performbetter and, like you said, pull
away from the group.
That in itself is a win.
So you know, I guess the moralof the story is right just
really think about your wins,whether they're small wins like
(24:21):
during the race or during yourtraining or all the way up to
getting on the podium, right andwinning the race and actually
that pulling away.
Speaker 3 (24:29):
I now credit that back to just three or four weeks
prior to the race.
I was in Westerly Rhode Islandon vacation.
There was an Ironman guy he wastraining and he was, you know,
he full on like Ironman gear,Like I don't know where he was
going, but he was a fast guy andso he had been running way
ahead of me for a really longtime on this long stretch by the
(24:49):
beach and eventually he didsome kind of walking or some
stretching or whatever.
And then of course, I kind ofpassed where he was and then,
and then he came back up to mevery swiftly Like and we were
running shoulder to shoulder andit was really fun.
And then you know he's sayingat a pace because he's, you know
, doing Ironman training orwhatever.
(25:10):
But this guy was pretty elite ingeneral to be at that pace for
a long distance training session.
And you know, I started to pullaway a little bit from him and
I was nervous because you knowhe's a male, he's fast, and I
was like no, I, what the hell amI thinking Like I belong here,
like just as much as him.
And this is just in a regulartraining session by the beach in
Wesley, rhode Island, on aSunday by myself.
(25:31):
So I pulled away and he gave meyou know, he gave me like a
clap and he was like go get it.
Like he made me have thatmoment where I can be that
person.
So yeah, just in training, noteven at a race.
Speaker 1 (25:45):
Right right.
Speaker 3 (25:46):
That's incredible.
Speaker 1 (25:47):
That's an incredible story.
So you know, tell me about.
One of the questions I like toask the guests that come on the
show is what is the biggestobstacle that you had in your
fitness journey and how'd youovercome it?
Speaker 3 (25:58):
So I've had knee injuries.
I've had, you know, my ACL wasrepaired twice.
So in general, buildingstrength and doing like squat
patterns, I was always verynervous and so, but I realized
that I had to get over that fear, and actually that's when I
hired a strength, you know, Iwouldn't squat to death.
(26:18):
I was nervous to do so.
I also had some things thatneeded to get stronger, you know
like, in order to allow me tosquat to death, and so I needed
that, that, that help.
So that was something I hadreally overcome was that my knee
is not a limiter, it is strong,I've done the right things.
Knee is not a limiter, it isstrong, I've done the right
things.
I need to trust them, and sothat's something that you know
(26:40):
through getting, you know doingthe things I need to do, for you
know mobility and stretchingand knowing when.
You know when I've put inenough miles or you know that's
important.
Another thing that I think I'veovercome is that you know there
were times now I said the firsttime I ran a marathon was 2002.
So we're in 2024.
(27:01):
It's a long time, and therewere many years that I didn't do
as many races or I wasn't likesuper competitive.
Or maybe someone didn't evenlook at me and think I was a
runner, right, because I'm a momof two, so I had a couple extra
pounds in me at some time evenlook at me and think I was a
runner, right, because I'm a momof two, so I had a couple extra
pounds in me at some time.
And fighting those thoughts thatyou may have, like you know,
(27:22):
why am I even doing this?
Or I don't look like someonethat you see online, those kinds
of things, and so it's stuffthat I think that you know we
have to overcome a lot atdifferent times, and so, you
know, those thoughts creep intoour mind every once in a while
and we have to shut them down.
We have to tell ourselves like,no, I'm doing the work and I
(27:46):
feel like, do you feel goodinside?
Like, and that's what you haveto focus on?
So, yeah, so those are thingsthat I overcome financially, as
a female particularly.
Speaker 1 (27:55):
Going back to confidence.
Yeah, that's really important.
Well, you know, well,congratulations on kind of
working through those thingsover the years, right?
So the confidence part, thestrength part, you know the
injuries, it's, it's hard, it'shard to you go through that and
then bounce back and then do allthe amazing things that you're
doing today.
So that's really incredible.
Um, so tell me a little bitabout you know, kind of as we
(28:16):
wind down here, you know,another question I'd like to ask
the guests that come on theshow is, you know, typically ask
what would you say to inspiresomeone to run?
But I would say, in thisparticular conversation, what
would you say to inspire someoneto really set big goals to you
know, do something different intheir life and kind of think
about taking them themselves ata next level, like what would
(28:37):
you say to them?
Speaker 3 (28:38):
I would say what I say to myself at every starting
one why not?
Why?
Why do you think that any otherperson out there hasn't had
similar struggles?
Like it doesn't just get handedto people.
There are some people,genetically you know athletic,
right.
They have a little bit moreedge, right?
You know, if you're coming froma family of Olympians, you're
(28:59):
probably.
But there are so many more thatare just like you.
You know what I mean, and theyjust put the effort in and so
that why not me mentality needsto be really in everything you
do.
You know you belong where you,where you want to be.
That you have to really believeso.
And once you believe that andyou set that, that mindset and
(29:21):
don't let anybody take that away, right, and there are going to
be people that are corner orthink that your training is
crazy or maybe you're selfish.
You know, as a mom, you candeal with that.
People may think that they maynot particularly agree with the
amount of time I put in formyself or whatever, but I look
at it as like the reality is.
This is an example to my kidsfor a lifetime.
(29:42):
Whether anybody else disagreesor agrees with it or not.
This is my household.
This is how I want to raise mykids.
I want them to know they canalways set a goal and achieve it
and work hard for it, so thatwhy not me?
Mentality has to be there.
Speaker 1 (29:59):
That's incredible, and you have an amazing,
incredible family too, and I cansee that and everything that
they're doing.
They have a great role model inyou, so congratulations.
Speaker 3 (30:08):
They inspire me too.
They're little fighters outthere the swimmer's faster than
I ever was, so that's it.
Speaker 1 (30:16):
You did your job.
That's awesome, all right.
Well, it's been a pleasurehaving you on the show.
I really appreciate thisconversation you sharing.
You know your life story andyou know a little bit about your
life story and everything thatyou've accomplished, and so how
can our listeners find andfollow your incredible journey
online?
Speaker 3 (30:34):
Well, I post daily.
Actually I like to share.
So my Instagram handle isChrissyK98.
That's K-R-I-S-S-Y-K-98.
Graduated from high school in98.
And you can follow me there.
So I'm on Instagram and also onFacebook.
My name is Christine RaymondiPavlicek, so the stories are out
(30:59):
there every day and I do some.
You know.
I highlight some posts on myInstagram when I have races and
you know some takeaways andmaybe some inspirational things,
and then you'll see a mixed bagof some family stuff, although
my kids don't really want topartake.
So me and Patty they were reallyelement for a while, but not
anymore.
You know 15 and 13,.
(31:21):
They're not into it that much,but you'll find more racing
stuff as I've been adding to mycollection there Similar story
with my oldest daughter when shewas about that age, so I
completely understand.
Speaker 1 (31:33):
I didn't understand it then, but I get it now, so
great.
Thank you so much, chrissy, forcoming on the show.
I'll put this information inthe show notes and with that,
thanks again for coming on theshow and have a great day.
Speaker 3 (31:43):
Thank you.
This has been wonderful,Richard.
I appreciate it.
Speaker 2 (31:47):
That's it for this episode of Inspired to Run
Podcast.
We hope you are inspired totake control of your health and
fitness and take it to the nextlevel.
Be sure to click the subscribebutton to join our community and
also please rate and review.
Thanks for listening.
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