Murder, Mayhem, & Miles - 50-minute Running workout and Final Bonus Episode Boston Strangler, Albert DeSalvo, did he do it?

Hey, fellow true crime fiend,

You didn't think we were done just yet! I asked if you wanted more and you said, YES!

But friends, today with Boston Strangler - YUCK! So not my favorite case to cover.

So PLEASE BE WARNED: TW - rape, sexual assault, torture, and just a whole lotta ick.

I keep it as "Runner's Digest," my version of Reader's Digest as possible, so if you want more, I fully recommend you check out Stranglers,  a 12-part deep investigative journalism podcast series that is as good as Serial! 

Today's workout is:
6-minute warmup walk
8-minute Conversation Pace RPE 3-5
2-minute Tempo Pace RPE 6-7

9-minute Conversation Pace RPE 3-5
2-minute Tempo Pace RPE 6-7

10-minute Conversation Pace RPE 3-5
2-minute Tempo Pace 6-7
6-minute cool-down walk
5-minute Stretches or walk

We will be using RPE found here >>

We are going to have one more bonus episode on Monday discussing the Boston Strangler before we close down this challenge, but if you want to recap the shows, you can find them here: 

• 10/10 Lizzie Borden
• 10/17 Angel of Death
• 10/24 Jolly Jane
• 10/31 Salem Witch Trials
• 11/3 Bonus Episode Recap 

And if you participated in the Murder, Mayhem, & Miles challenge, please leave me feedback here >>

As always, your insight and support are so very much appreciated! 

 If you have any questions about running or want to chat about True Crime, please email me at [e-mail].

Please consult a physician before starting any new exercise routine.

Thank you for Running Scared with Coach Christine!

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Have questions on how to incorporate workouts into your training? Reach out at [e-mail]