The XLR8 Performance Lab Podcast: Recent Episodes
Ben Tilus
Exciting, in-depth, and sometimes humorous conversations with top track and field personalities across the globe. Including athletes, coaches, announcers, officials, fans, and track and field gurus, this show has it all. Hear directly from the source about all of the behind the scenes happenings in our sport and the ways they go about impacting it on a daily basis.
As the indoor track season draws to a close, our athletes at XLR8 Performance Lab have left their marks on the record books. Join us for a recap of these monumental moments, including Addi Dorenkamp's record-smashing performance and Tommy Hensley's double victory. But it's not just about the wins; we're also peeling back the curtain on the transition our athletes make from our lab to their high school tracks, flourishing under the guidance of both our dedicated coaches and their school mentors.
Ever wondered how elite athletes like Caleb and Addison tailor their training to their unique metabolic data? Strap in as we reveal the results of an intriguing social media poll and how we use this information to fine-tune their event matching and training regimes. There's an art to balancing an athlete's innate talents with the need for a well-rounded skill set, and we're diving into the methods that lead to personal records and undeniable progress—without the burnout.
For those hungry for actionable insights, this episode is a goldmine. We're sharing the strategies that keep our athletes at the top of their game, drawing from top-tier coaching collaborations and data-driven improvements. And stay tuned; our upcoming episodes will be brimming with expert guest interviews, all presented in neat 20-minute packages for your listening pleasure. Whether you're an athlete, coach, or just someone who loves a good success story, this is an episode you won't want to miss.
Is your endurance training really pushing you towards peak performance or just pushing you towards a plateau? Prepare to have your training beliefs tested as I, Ben Tilus, cut through the noise surrounding long slow distance (LSD) running. This episode isn't just another running commentary; it's a deep dive into why the one-size-fits-all approach to distance running might be derailing your athletic progress. As the XLR8 Head Performance Coach, I'm here to shake up the status quo by revealing how LSD could actually inhibit VO2 max improvements for certain athletes. We'll unpack the mysteries of muscle fiber composition, energy metabolism, and training periodization to help you discern whether LSD is your ally in the race for endurance or just a deceptive mirage on the marathon route to success.
This session isn't just for the marathoners; sprinters and middle-distance runners also stand to gain or lose from the LSD debate. The episode moves beyond the track, examining the cultural phenomenon of high mileage as a digital badge of honor and its potential pitfalls. I'll steer you away from the pitfalls of training for applause and guide you towards training for applause-worthy performances. Whether you're lacing up for a competitive season or building a base in the off-season, this podcast is your personal pacer, setting the tempo for an individualized training regimen fortified by professional insights, like those gleaned from bloodwork. Strap on your headphones and let's break away from the pack together. Subscribe and follow to ensure you never miss a step towards smarter training and superior performance.
In this episode, we dive into the world of ultramarathon racing with Elov Olsson, a Swedish sensation in the running community. Elov's story is one of passion, dedication, and an unwavering commitment to pushing the limits of human endurance.
Elov Olsson recently made headlines by breaking records at the Tunnel Hill 100 Mile race, one of the most challenging ultramarathons in the world. With an astonishing finish time of 11 hours, 26 minutes, and 19 seconds, he secured his place as the third-fastest 100-mile finisher in history.
Join us as we explore Elov's extraordinary journey, from his early beginnings in running to conquering both flat, runnable terrains and rugged mountain courses. We delve into the nitty-gritty of his training regimen, nutrition strategies, and recovery techniques that have propelled him to become one of the best ultramarathon runners globally.
Elov's story is not just for seasoned athletes; it's a testament to the power of resilience, grit, and the pursuit of dreams. Whether you're a passionate runner or simply in search of inspiration, this episode will leave you motivated to chase your own goals.
So lace up your shoes and get ready to hit the trail with Elov Olsson, an athlete who embodies the spirit of pushing boundaries and redefining what's possible in ultramarathon running.
🎙️ Fueling Athlete Success with Mike Gettemy's Coaching Revolution
In this inspiring episode of The XLR8 Performance Lab Podcast, we sit down with Mike Gettemy, a dedicated physical education teacher and accomplished coach at Ankeny Centennial High School. Mike's journey into the world of coaching began years ago, leading cross country and track teams, and guiding athletes toward their full potential. However, it was a pivotal encounter with XLR8 that reshaped his coaching philosophy and ignited a revolution in athlete development.
Join us as we explore Mike's remarkable story, from his early days in athletics to his deep-rooted passion for coaching. Discover how his collaboration with XLR8 has transformed not only his approach to training but also the lives of the athletes he guides.
Mike shares invaluable insights into the changing landscape of coaching and the evolving needs of today's athletes. We delve into the importance of fueling success through innovative training methods, mental conditioning, and a holistic approach to athlete well-being
For more information about Mike, his coaching journey, and XLR8, visit our website at https://www.xlr8-performancelab.com/ or connect with us on social media @XLR8performancelab.
If you enjoyed this episode and want to stay updated on future releases, don't forget to subscribe and leave us a review on your preferred podcast platform. Your feedback fuels our mission to bring you more inspiring stories, expert insights, and actionable advice.
In this inspiring episode, we sit down with Austin O'Brien, a semi-pro runner for Runablaze Iowa and certified mental performance coach. Austin's remarkable journey from an all-America college athlete to a dream of making it to the Olympic Trials is nothing short of extraordinary.
We delve into Austin's story, which began with an unexpected transition from professional basketball aspirations to cross country. His rise in the sport led him to Central College, where he played a pivotal role in transforming the cross-country program. Yet, it was only the beginning of his incredible running adventure.
Austin's determination and unwavering commitment to excellence drove him to pursue a marathon, an event he had never run before, with the goal of reaching the U.S. Olympic Trials. Against all odds, he achieved this dream, earning a spot among the contenders in Atlanta in 2020.
However, as with any journey, there were setbacks and challenges, including a DNF at the Trials and the unexpected arrival of the COVID-19 pandemic. But for Austin, setbacks are opportunities for growth and motivation.
Now, Austin O'Brien is setting his sights on the 2024 Olympic Trials, determined to become a true contender. He shares insights into his training regimen, mental preparation, and how he turns disappointments into fuel for success. Austin's dedication to improvement, both physically and mentally, is truly inspiring, and his story serves as a testament to the power of perseverance and unwavering belief in one's dreams.
Tune in to gain valuable insights into the world of a dedicated athlete and mental performance coach who knows that success is a journey, not just a destination.
In this episode of the XLR8 Performance Lab Podcast, we dive deep into the world of mindset and performance with an athlete who's seen remarkable growth in their running journey. Join us as we sit down with Matthew Schaul, a standout runner from a small 1A school who's recently emerged onto the Iowa running scene.
Matthew's story is not just about physical training; it's a testament to the transformative power of the mind. We explore how a pivotal mindset shift, facilitated by his experiences at XLR8, became the driving force behind his extraordinary improvement.
Discover how surrounding oneself with individuals who excel beyond our current capabilities can serve as a catalyst for personal and athletic growth. Matthew shares invaluable insights into the importance of mental fortitude, goal-setting, and cultivating a supportive community of peers and mentors.
Whether you're a fellow athlete, coach, or anyone seeking inspiration for unlocking your full potential, this conversation is bound to leave you with a newfound appreciation for the mental game of sports.
Join us as we unravel the compelling journey of Matthew Schaul, and gain valuable lessons and strategies that can elevate your own performance, both on and off the track. Don't miss this episode where the mental game takes center stage and showcases the incredible possibilities it can create.
Tune in and get ready to fortify your mindset for success.
Join us in this insightful episode of the XLR8 Performance Lab Podcast as we sit down with Jackson Mace-Maynard, a talented athlete whose journey from high school star to college athlete is filled with twists and turns. Jackson's story is one of resilience, tough decisions, and unwavering determination.
As a high school junior, Jackson's breakout race left a lasting impression, attracting the attention of colleges across the country. He ultimately chose the Air Force Academy, setting his sights on a promising collegiate career. However, as life often does, it threw unexpected challenges his way.
Jackson faced injuries during Basic Cadet Training, forcing him to reevaluate his path and take a break from running. Balancing 18 credit hours, rehab, and military training wasn't easy, and he reached a point where he needed to step back from the sport he loved.
In this episode, Jackson shares the mental and emotional challenges he encountered during his lowest moments and how he made the difficult decision to step away from running. He describes the shift in his perception of running, from a source of self-improvement to an idol in his life, shedding light on the complex relationship athletes can have with their sport.
Now at Montreat College, Jackson contemplates putting his running shoes back on, and he discusses the support he's received from his coach and the Montreat College community. His story is a powerful reminder that life's journey is filled with unexpected twists, and it's how we adapt and grow through these challenges that truly defines us.
Whether you're an athlete facing tough decisions or someone seeking inspiration in the face of adversity, Jackson's story offers valuable insights and lessons. Tune in to this episode for an engaging conversation about resilience, transformation, and the enduring spirit of an athlete.
In this episode of the XLR8 Alumni series, we have the privilege of sitting down with Hayden Kuhn. Hayden's story is a testament to the incredible potential of student-athletes when they receive the right guidance and training.
As a sophomore at the University of Iowa, Hayden has already achieved impressive results, boasting a 10K time that ranks among the university's all-time best. His athletic journey includes remarkable achievements, such as a 25:02 8K in cross country, a 3:54 1500m, a 9:09 steeplechase, a 14:33 5K, and a 30:38 10K.
In this conversation, we delve into Hayden's experiences during his time at XLR8 and how the program played a pivotal role in preparing him for collegiate-level competition. We explore the challenges and triumphs he encountered during this transition and gain valuable insights into the life of a dedicated student-athlete.
Hayden's story is not only one of athletic achievement but also a testament to the importance of mentorship, coaching, and the relentless pursuit of excellence. Whether you're a student-athlete yourself or simply passionate about sports, this episode offers inspiration and valuable lessons on what it takes to excel in the world of collegiate athletics.
Join us as we celebrate Hayden's journey, his dedication to the sport, and the unwavering support of programs like XLR8 that nurture the talents of young athletes. Tune in for a conversation filled with motivation, aspiration, and the enduring spirit of athleticism.
If you're ready to be inspired and learn from the experiences of a rising star in collegiate sports, this episode is a must-listen. So, lace up your shoes, hit the track, and prepare for an engaging discussion with Hayden Kuhn in "Hayden Kuhn: A Journey from XLR8 to the University of Iowa."
Athlete Breakdown: Maya Bergstrom | Progressive Threshold
In this episode of the XLR8 Performance Lab Podcast, join us as we unravel the intriguing world of progressive threshold training with Maya Bergstrom. Host Riley Witt sits down with Maya to dive deep into the science and strategy behind progressive threshold.
Maya, an accomplished runner and XLR8 athlete, takes us on a journey through her training routine. Discover the secrets behind the 24 x 400m workout, a unique blend of science and sweat that pushes the boundaries of lactate threshold training.
Explore the significance of the Bohr Effect, a physiological phenomenon that plays a pivotal role in this workout's effectiveness.
Whether you're a seasoned runner or just starting your fitness journey, this episode offers invaluable insights into harnessing the power of progressive threshold training. Maya's dedication and scientific approach will inspire you to push your own limits and achieve new heights in your athletic endeavors.
Tune in to learn how Maya Bergstrom combines science, strategy, and sheer determination to master progressive threshold training, and how you can apply these principles to elevate your own performance. This episode is a must-listen for anyone seeking to unlock their full potential on the track and beyond.
Don't miss this opportunity to gain a deeper understanding of training methods that can reshape your approach to running. Join us on this enlightening journey of performance optimization with Maya Bergstrom, exclusively on the XLR8 Performance Lab Podcast.
Shaylyn DeYoung: Coaching for Success With Swim, Cycle, Run, and Triathlon
In this episode of the XLR8 Performance Lab Podcast, we dive into the world of multisport coaching with our very own Shaylyn DeYoung, XLR8's expert coach in swimming, cycling, adult running, and triathlon. Shaylyn brings a wealth of knowledge and experience to our coaching team, and she's here to share her insights on how to elevate your performance in these disciplines.
Discover Shaylyn's coaching philosophy and learn how she empowers athletes to reach their full potential. From optimizing your cycling technique to mastering efficient swim strokes and building stamina for running and triathlons, Shaylyn provides valuable advice and actionable tips.
We also discuss exciting new developments at XLR8, including a special program designed for adult runners preparing for a 5k or 10k Turkey Trot, cycle testing sessions to fine-tune your training, and an upcoming workshop on cycle syncing workouts.
Join us for an engaging conversation that will inspire you to take your swim, cycle, run, or triathlon training to the next level. Whether you're a seasoned athlete or just starting your multisport journey, Shaylyn's expertise will guide you toward success.
XLR8 Link Tree
Contact Shaylyn: Shaylyn@xlr8-performancelab.com
In this exciting episode of the XLR8 Performance Lab Podcast, join hosts Ben Tilus and Riley Witt as they unveil the latest developments in the world of athletic excellence at XLR8.
First, they introduce XLR8's newest addition, Coach Shaylyn DeYoung. Dive into the dynamic world of adult coaching as Coach Shaylyn takes the reins of XLR8's 5K and 10K Turkey Trot Training program. Discover how her expertise is helping adult runners achieve their performance goals, whether it's conquering their first 5K or setting new personal records.
But that's not all; Ben and Riley shed light on XLR8's cutting-edge cycling testing sessions. Explore the realm of precision training as they discuss how cyclists can optimize their performance with these specialized tests.
Looking ahead, the hosts provide an exclusive preview of the upcoming "Train with Fire" workshop. Get ready to learn about the science and art of cycle synching workouts on November 9th.
Lastly, gain insights into Ben's favorite performances of the year as they reflect on standout moments that have defined the XLR8 journey in 2023.
Tune in for all this and more in "XLR8 Update | Ben Tilus & Riley Witt." Stay at the forefront of performance optimization and join the conversation with XLR8.
Find all the info about what we talked about here: https://linktr.ee/XLR8PerformanceLab
In this episode of the "XLR8 Performance Lab Podcast," we delve into the fascinating world of precision training with none other than Collin Houg.
We explore the meticulous methods Ben employs in his workouts to maximize his performance and make up for lost time. From meticulously structured workouts to data-driven insights, Collin shares the secrets behind his consistent progress.
Join us as we navigate the intricacies of precision training and how it can redefine your approach to athletics. Whether you're a seasoned athlete or just starting your fitness journey, this episode provides actionable insights that can propel your performance to new heights.
Discover how Collin Houg has mastered the art of precision training and learn how you can apply these principles to your own athletic endeavors. Get ready for an enlightening conversation that may just revolutionize the way you approach your training routine.
Tune in to the "XLR8 Performance Lab Podcast" and prepare to elevate your game as we uncover the keys to success in precision training with Collin Houg.
Athlete Breakdown: Landon Bendgen | Guide to Tempo Runs
Tempo runs are a vital component of any runner's training regimen, but mastering them can be a daunting task. We break down the intricacies of tempo running, providing valuable insights, strategies, and tips to help runners of all levels harness its power. While simultaneously diving into Landon's backstory to success.
Join us as we explore the science and art behind tempo runs, demystifying this essential training tool. Landon shares his personal journey with tempo running, highlighting its role in his own success. Whether you're a beginner looking to improve your endurance or a seasoned runner aiming to fine-tune your performance, this episode offers something for everyone.
So, whether you're a seasoned marathoner or just starting your running journey, join us for an inspiring and educational conversation with Landon Bendgen, and elevate your running game to the next level.
Join us in this exciting episode as we dive deep into the world of endurance training with XLR8 athlete Claire Helmers. Claire has been on an incredible journey, absolutely destroying her junior cross-country season braking 17 on just about any course she wants.
In the middle of this podcast, we take a scientific detour to explore the principles of the Norwegian Training Method. This method, made famous by the success of athletes like Gustav Iden and Kristian Blummenfelt, focuses on high-intensity, high-volume workouts, all aimed at improving aerobic capacity and pushing the limits of endurance.
We'll break down the core philosophy, the importance of lactate measurements in intensity control, and the necessity of regular metabolic testing. Claire shares her firsthand experience with this method and how it has influenced her training, providing valuable insights for athletes looking to elevate their endurance game.
Whether you're an aspiring athlete or a dedicated coach, this episode offers a unique blend of scientific knowledge and practical application. Claire's journey and the Norwegian Training Method can inspire us all to push our limits and achieve new heights in our athletic pursuits.
So, gear up for an informative and engaging discussion that can reshape your approach to endurance training. Don't miss this opportunity to unravel the secrets behind the Norwegian Training Model and its impact on Claire's remarkable athletic journey.
In this compelling episode, we venture into the world of athletic performance testing with Tommy Hensley. Join us as we unveil the intricacies of Tommy's remarkable journey towards athletic excellence, and discover what the testing process truly entails.
Tommy shares his unique story, shedding light on the challenges, triumphs, and relentless dedication that have shaped him into the athlete he is today. Dive into what is is really like to get tested at the lab, where science and sweat collide to reveal the true potential of competitors.
From physical assessments to mental fortitude, we leave no stone unturned in our exploration of the testing process. Gain invaluable insights into the methods and techniques that separate elite athletes from the rest, and learn how to apply these principles to your own athletic journey.
Join us on this captivating journey of self-improvement, as we decode the science, embrace the challenges, and celebrate the victories of those who dare to reach for greatness.
XLR8 info
In this enlightening episode, we're delving into the world of strategic running and performance enhancement once again. This time, our focus is on Charlie Bennett, as we explore strategies to boost his 5K performance and enhance his running prowess.
I (Riley Witt) take you through a comprehensive breakdown of actionable insights that can help Charlie optimize his fat metabolism to elevate his 5K game. But that's not all – we also touch on an intriguing aspect of long COVID recovery by discussing breathing techniques that can aid Charlie's journey back to peak fitness.
Drawing from scientific knowledge and practical experience, this episode unravels the strategies that can transform Charlie's performance. We explore the fine balance between speed, endurance, and calculated pacing – essential factors for a successful 5K. By understanding the nuances of interval training and refining nutrition for optimal output, we equip Charlie with the tools to conquer his goals.
But this conversation isn't just for Charlie; it's for every listener who seeks to grasp the intricacies of performance enhancement. Whether you're an aspiring athlete or a running enthusiast, you'll find value in our discussion as we dissect the science and offer actionable steps that can reshape your approach to training and racing.
So, get ready to gear up for insights that can redefine your training philosophy and elevate your performance to new heights.
XLR8 Testing Link
Brian Sanders, the filmmaker behind "Food Lies" and the host of "Peak Human," brings his expertise to the table, shining a light on the myths that have misled us for far too long. From deceptive food labels to dietary misconceptions, Brian dismantles the walls of misinformation and equips us with the tools to make informed choices.
Get ready for a no-holds-barred conversation that challenges conventional wisdom and empowers you to take control of your nutrition journey. Whether you're an athlete seeking to excel or an individual committed to holistic well-being, this episode offers invaluable insights.
🥦🏃♂️ From debunking diet fads to tearing apart the norms that hinder our true potential, Brian offers an unfiltered look into the strategies that the food industry employs to keep us in the dark. But it doesn't stop at exposing the scams – he guides us towards a future of educated eating, where every choice is a step towards vitality.
Tune in as Brian Sanders takes us on a journey of discovery, leaving no stone unturned in his quest for clarity in the realm of nutrition. "Peak Nutrition: Food Lies Uncovered with Brian Sanders" is your roadmap to unlocking peak performance and reclaiming control over your plate.
Brain's Instagram: @food.lies
Brain's YouTube: https://www.youtube.com/@FoodLies
XLR8's Instagram: @xlr8performancelab
Riley's Instagram: @riwitt03
XLR8's info
In this episode, we're taking a deep dive into the world of running strategy and tactics. Specifically, we're focusing on how Abel Squires can elevate his 5K performance by strategically targeting his anaerobic capacity and reducing his VLA max.
Drawing from a wealth of expertise, I (Riley Witt) break down actionable insights on how Abel can fine-tune his training regimen to optimize his anaerobic capacity, ultimately resulting in a more efficient and powerful performance on the track. By dissecting the science behind lowering VLA max, I share practical tips that Abel – and all aspiring runners – can incorporate into their training routines to push their limits.
The 5K demands a blend of speed, endurance, and strategic pacing. Through our discussion, we uncover how Abel can harness his potential by strategically balancing these factors, embracing interval training, and fueling his body for peak output.
Whether you're a competitive runner looking to shave seconds off your PR or simply passionate about understanding the intricacies of performance enhancement, this episode has something for you. Join us as we unravel the secrets of mastering the 5K and breaking through performance barriers.
From dissecting the science to providing actionable steps, this conversation offers a roadmap to achieving new levels of excellence. Together, we'll explore the journey of one athlete striving for greatness while uncovering strategies that can elevate us all.
So, gear up for insights, strategies, and actionable takeaways that can reshape your approach to training and racing.
In this episode, titled "Resilience Redefined: Maddie Block's Unwavering Spirit," we dive deep into the inspiring narrative of a young athlete who transformed setbacks into stepping stones on her path to greatness.
Maddie's story is a testament to the incredible power of determination and persistence. Starting from a place where state championships and major meets felt like distant dreams, Maddie's journey took a remarkable turn as she carried her passion for running from high school to college.
With a fervor for the sport that refused to wane, Maddie's heart led her to attempt to "try out" for the college team she admired. Despite initial setbacks, her unyielding dedication pushed her to earn her place on the roster through sheer hard work and consistent effort.
Through the highs and lows of the collegiate running world, Maddie's journey unfolded, marked by incremental improvements, steady dedication, and an unshakeable belief in her potential. A transformational moment at the Stanford invite affirmed the power of her journey as her hard work culminated in an astounding performance.
From a 6-minute mile in high school to a sub-17 level in college, Maddie Block redefined her limits, proving that with the right mindset and unrelenting spirit, anything is achievable. Her story is a beacon of hope for those who dare to dream and are willing to put in the effort to make those dreams a reality.
Join us as we unravel the threads of Maddie's journey, weaving a narrative of courage, perseverance, and the relentless pursuit of excellence. Through her tale, we uncover the profound lessons that arise from embracing challenges and turning them into opportunities for growth.
So, tune in to "Resilience Redefined: Maddie Block's Unwavering Spirit" and prepare to be motivated to push past your own limitations, break barriers, and reach new heights.
Welcome to an eye-opening episode of the XLR8 Performance Lab Podcast, where we delve into the world of peak performance and optimal health.
Dr. Terry Wahls is not only an accomplished doctor in Functional Medicine and an academic clinical professor, but she is also a living testament to the power of nutrition and supplementation in achieving elite performance and overcoming adversity.
In this riveting episode, Dr. Wahls shares her powerful personal journey of recovery and triumph in combatting a debilitating case of Multiple Sclerosis (MS). From being dependent on a wheelchair to now pedaling five miles to work each day, she defied all odds with her resilience and dedication.
A seasoned endurance runner, Dr. Wahls' background in athletics played a pivotal role in her quest for peak performance. Drawing from her own experiences, she offers invaluable insights into the role of nutrition and supplementation in enhancing athletic abilities and overall well-being.
As we unravel Dr. Wahls' remarkable story, we gain a deeper understanding of the impact of nutritional interventions in treating progressive health problems and chronic diseases, particularly neurological degeneration. Her journey from traditional allopathic medicine to the realm of Functional Medicine highlights the importance of addressing both symptoms and root causes for lasting results.
Through her Wahls Protocol, Dr. Wahls has empowered countless individuals to embrace Integrative Medicine, fostering overall wellness and unleashing their true potential. Her passion for education and knowledge sharing shines through, as she guides us on a journey of health, vitality, and peak performance.
Whether you're an athlete aiming to optimize your performance, or someone seeking to enhance your overall health, this episode is a must-listen. Dr. Terry Wahls' story illuminates the path to fueling excellence and reaching new heights through nutrition, supplementation, and the unwavering pursuit of well-being.
So, tune in as we explore the wisdom and resilience of Dr. Terry Wahls and uncover the secrets to achieving peak performance through the power of nutrition.
Terry's website: https://terrywahls.com/
Join us for an electrifying episode of the XLR8 Performance Lab podcast as we dive into the incredible running journey of Cailie Logue, a true powerhouse in the sport. In this captivating conversation titled "Making History: The Cailie Logue Legacy" we unravel the story of an exceptional athlete who has left an indelible mark on the track and cross-country courses.
Representing Iowa State University, Cailie Logue's exceptional talent and impressive personal bests have garnered widespread recognition. With a scorching 4 minutes and 36.46 seconds in the mile, a breathtaking 9 minutes in the 3K, a lightning-fast 15 minutes and 35 seconds in the 5K, and an incredible 32 minutes and 19 seconds in the 10K, Callie's speed, endurance, and unwavering determination have propelled her to the forefront of collegiate running.
Beyond the impressive numbers, Cailie's accolades speak volumes about her dedication and commitment to excellence. As a four-time First-Team All-American, including two honors in cross country and two in outdoor track, and a recipient of 13 Big 12 Championships, Callie has earned her place among the elite athletes in the nation.
In this episode, we delve into Cailie's running journey, uncovering the mindset, training regimen, and strategies that have propelled her to such remarkable heights. We explore her preparation for race day, her ability to manage nerves and pressure, and her unwavering commitment to continuous improvement.
Join us as we step into the world of Cailie Logue, gaining insights into her extraordinary achievements, her mindset, and the lessons learned along the way. Discover the passion, resilience, and unwavering commitment that have driven Callie to consistently push her limits and redefine what is possible.
Whether you're an aspiring athlete, a running enthusiast, or simply seeking inspiration, this episode is sure to captivate and motivate you. Cailie's story is a testament to the power of dedication, perseverance, and the pursuit of greatness.
Tune in to the XLR8 Performance Lab podcast as we uncover the remarkable journey of Callie Logue, an exceptional athlete who continues to unleash greatness on the track and beyond.
Join us on an inspiring episode of the XLR8 Performance Lab podcast as we dive into the incredible journey of Kiki Connell, a standout runner with an unwavering passion for the sport. In this captivating conversation titled "From Talent to Triumph: Unveiling Kiki Connell's Inspiring Running Journey," we unravel the story of a remarkable athlete who has risen to prominence in both high school and college running.
Kiki's love for running began at an early age, and through her dedication and hard work, she soon realized her natural talent for the sport. As a standout athlete in Charles City High School, she left an indelible mark, holding numerous school records and captivating audiences with her exceptional performances.
Continuing her journey at Iowa State University, Kiki has proven her mettle as a two-time All-Conference Big 12 athlete in the steeplechase and an MVC All-Conference athlete in cross country (At UNI). Balancing her athletic pursuits with academic excellence, Kiki has been recognized as an Academic All-American, showcasing her commitment to both sport and education.
In this episode, we delve into Kiki's running journey, exploring her experiences in high school and college. We uncover the factors that influenced her college decision, the challenges she faced, and the differences that have made an impact on her performance at the collegiate level.
We also gain insights into Kiki's race-day preparation routine, discovering how she prepares herself physically and mentally for high-stakes races. Additionally, we explore her approach to nutrition, managing nerves, and thriving under pressure in championship events.
As we wrap up the conversation, Kiki shares her future goals in the running world and reflects on a particularly memorable race that holds a special place in her heart. She also imparts valuable advice to her younger self and offers guidance to aspiring athletes starting their own running journeys.
Join us as we celebrate the inspiring story of Kiki Connell, a true embodiment of determination, resilience, and triumph. Whether you're a runner, an aspiring athlete, or simply seeking motivation, this episode will ignite your passion and inspire you to chase your dreams relentlessly.
Join us on the XLR8 Performance Lab podcast for an empowering episode as we delve into the extraordinary journey of Addison Dorenkamp, a true symbol of resilience and triumph. In this thought-provoking conversation titled "From Doubt to Dominance: Addison Dorenkamp's Path to Overcoming Mental Challenges in Running," we uncover the inspiring story of a remarkable athlete who turned self-bestowed pressure into a thing of the past.
As a back-to-back state champion in the 1500 meters and 3000 meters, Addison's speed, endurance, and remarkable personal bests of 9 minutes and 36 seconds in the 3,000 meters, 4 minutes and 31 seconds in the 1500 meters, and 4 minutes and 51 seconds in the full mile, have cemented her as a force to be reckoned with. Yet, it is her journey of overcoming mental blocks and pressure that truly sets her apart.
In this episode, we explore Addison's struggles with self-imposed expectations and the pressures she faced during the cross-country season. Candidly sharing her experiences, Addison takes us on her transformative path from doubt to dominance, offering invaluable insights into the power of a resilient mindset.
Discover how Addison overcame mental hurdles, redefined the concept of pressure, and harnessed her inner strength to thrive on the track. Her journey serves as a guiding light for all aspiring athletes and individuals striving to overcome their own mental challenges.
Join us as we uncover the strategies, techniques, and mindset shifts that allowed Addison to rise above her doubts and emerge as a triumphant athlete. Gain practical tools to navigate the mental aspect of performance and find inspiration in Addison's unwavering determination to unlock her full potential.
Whether you're a runner, athlete, or simply seeking ways to overcome mental barriers, this episode will provide valuable insights and inspiration. Prepare to be motivated, challenged, and inspired by "From Doubt to Dominance: Addison Dorenkamp's Path to Overcoming Mental Challenges in Running" on the XLR8 Performance Lab podcast.
Join us for a riveting episode of [Your Podcast Name] as we delve into the inspiring legacy of Paityn Noe, an extraordinary high school runner hailing from Iowa. In this captivating exploration titled "A Class of Her Own: Paityn Noe's Legacy as Iowa's High School Running Legend," we uncover the awe-inspiring journey of a young athlete who has carved her name in the annals of Iowa's running history.
With a blistering mile time of 4 minutes and 43 seconds, coming incredibly close to the all-time Iowa record, Paityn's talent and determination have propelled her to unparalleled heights. Her remarkable performance in the 1500m, surpassing the legendary Shelby Houlihan's Iowa record, showcases her speed and prowess on the track.
But Paityn's accomplishments extend beyond record-breaking runs. A standout cross-country runner, she achieved an impressive 10th-place finish at NXN and a remarkable 3rd-place finish at Champs Sports Nationals. With an impressive collection of six state titles and three Drake titles, Paityn's dominance in the sport is undeniable.
Throughout this episode, we dive into the mindset, training regimen, and resilience that have contributed to Paityn's remarkable success. We gain insights into her pre-race routine, her ability to handle pressure in high-stakes races, and how she perseveres through setbacks and disappointments.
We also explore the role of coaches and teammates in Paityn's journey, delving into the importance of collaboration and shared goals in her remarkable achievements. Additionally, we touch upon the balance between rest, recovery, and training, as well as strategies for staying healthy and injury-free.
Paityn Noe's name has become synonymous with greatness in Iowa's high school running scene. Her awe-inspiring performances have sparked discussions about her place among the best runners in the state's history. Join us as we celebrate her remarkable legacy, drawing inspiration from her dedication, tenacity, and unwavering pursuit of excellence.
Don't miss out on this captivating episode of [Your Podcast Name], where we honor the remarkable journey of Paityn Noe, a true Iowa high school running legend.
In this inaugural episode of our new series on sleep and running performance, Riley Witt delves deep into the science of sleep and why it's a game-changer for athletes, especially runners. We explore the different stages of sleep, their functions, and how they contribute to physical recovery and cognitive function. We also discuss the specific importance of sleep for athletes, including its impact on performance, recovery, and injury risk. Backed by research and real-world examples, we make a compelling case for why sleep should be a top priority in any runner's training regimen.
This episode is brought to you by NeroSlumber Solutions, your one-stop shop for all things sleep. Whether you're looking for top-of-the-line sleep gadgets, expert advice on sleep hygiene, or personalized sleep coaching, NeroSlumber Solutions has got you covered. Visit their website to learn more and start your journey towards better sleep and better running performance.
Riley's favorite of their products is their OptiShield BlueBlock Eyewear
Tune in, learn about the power of sleep, and get ready to transform your running performance one night at a time.
In this exhilarating episode of the XLR8 Performance Lab podcast, join host Riley Witt as he delves into the extraordinary journey of Chase Lauman. Titled "The Pursuit of Excellence: The Rise of Chase Lauman," this episode takes you on an inspiring exploration of the mindset, training, and achievements that have propelled Chase to the pinnacle of the Iowa running world.
With three individual state titles under his belt, including blistering performances such as two 4:09 finishes in the 1600 meters, a remarkable 1:52 in the 800 meters, and an awe-inspiring 9:06 in the 3200 meters (Drake champ), Chase has left an indelible mark on the sport. His unwavering dedication and relentless pursuit of greatness have turned heads and captured the imagination of fans and experts alike.
Host Riley Witt digs deep into Chase's exceptional performances, uncovering the secrets behind his success. From discussing his training routines to exploring his mental preparation strategies, this episode offers invaluable insights for runners, sports enthusiasts, and anyone striving to achieve greatness in their chosen field.
But it's not just about the records and accolades. Riley also delves into Chase's recent college decision, a turning point that will shape his athletic career in the years to come. Discover the thought process and factors that guided Chase's choice, providing a unique perspective on the intersection of education and athletic pursuit.
Prepare to be inspired as Riley Witt guides you through this captivating conversation with Chase Lauman. Tune in to "The Pursuit of Excellence: The Rise of Chase Lauman" to witness firsthand the drive, passion, and determination that fuel a young athlete's path to greatness.
Don't miss out on this incredible episode of the XLR8 Performance Lab podcast, where every step counts, and every stride brings you closer to excellence. Subscribe now, and join us as we celebrate the remarkable journey of Chase Lauman and his relentless pursuit of greatness.
In this episode of The XLR8 Podcast, join host Riley Witt as he sits down with Ben Tilus, the owner of XLR8 Performance Lab, a renowned coaching service for high school runners. Titled "A Look Back: 2023 State Recap With Ben Tilus," this episode takes listeners on a retrospective journey through the recent Iowa State Meet and the exceptional accomplishments of XLR8 athletes.
As the conversation unfolds, Ben Tilus shares his background in the world of running and coaching, offering insights into the inspiration behind the establishment of XLR8 Performance Lab. Listeners will discover the coaching strategies and philosophies that have propelled XLR8 athletes to success, as well as the unique approaches employed when working with high school runners.
Throughout the episode, Ben shares standout performances from the Iowa State Meet and highlights the stories of personal growth and triumph experienced by XLR8 athletes. From discussing training techniques and mental toughness to addressing challenges faced by young runners, Ben provides valuable advice for aspiring athletes and their parents.
The episode also explores the importance of fostering a supportive team environment, balancing academic responsibilities with training, and incorporating strength and conditioning exercises into the coaching programs. Listeners will gain insights into injury prevention strategies, nutrition guidance, and the tracking and evaluation of athletes' progress and performance.
With a focus on empowerment and personal growth, this episode is packed with inspiring anecdotes and practical tips for both runners and coaches. Whether you're a running enthusiast, a coach seeking new perspectives, or a parent of a high school runner, "A Look Back: 2023 State Recap With Ben Tilus" is a must-listen episode that will leave you motivated and eager to hit the track.
Tune in to XLR8 Podcast and join Riley and Ben as they delve into the world of high school running and uncover the secrets behind XLR8 Performance Lab's remarkable achievements at the Iowa State Meet. Get ready for an engaging conversation that will inspire and captivate listeners of all backgrounds.
Welcome back to the XLR8 Performance Lab podcast! In this exciting episode, we had the privilege of sitting down with Jackson Heidesch, quite possibly Iowa's best high school distance runner to date. Jackson has been on a remarkable journey, achieving incredible success in recent times.
Last fall, Jackson conquered the grass as he clinched an individual title at the state championships and NXR (Nike Cross Regionals), displaying an extraordinary level of skill and determination. His performances were nothing short of awe-inspiring, with blistering times that left spectators in awe.
Within the past few months, Jackson has continued to push his limits, setting new personal records that showcase his exceptional talent. He blazed through the 3200 meters in a jaw-dropping time of 8 minutes and 42 seconds, leaving his competitors in the dust. But that's not all—Jackson achieved a remarkable feat by running the mile in an astonishing 4 minutes and 2 seconds, not once but twice. One of these exceptional performances took place at the prestigious Drake Relays, while the other led him to a well-deserved national title.
It's clear that Jackson has unlocked the secrets to his incredible success, and in this episode, he generously shares his training and recovery tactics with us. We delve into his rigorous regimen, exploring the methods he employs to stay at the top of his game. Additionally, we get a glimpse into Jackson's diet, learning about the nutritional choices that fuel his phenomenal performances.
But that's not all—Jackson also opens up about his highly anticipated college decision. Discover the factors that influenced this pivotal choice in his athletic career, as he discusses his thought process and considerations.
This episode of the XLR8 Performance Podcast with Jackson Heidesch is a must-listen for all sports enthusiasts, fitness aficionados, and anyone looking to unlock their full potential. Join us as we gain valuable insights from Iowa's rising star, and be inspired by his dedication, resilience, and unwavering pursuit of greatness. Tune in now for an unforgettable episode packed with motivation and knowledge!
In this episode of the XLR8 Performance Lab Podcast, we're joined by world renown performance coach, Sebastian Weber to explore how data-driven training can help runners optimize their performance beyond traditional metrics like VO2 max. Ben and Sebastian share insights on how to collect and analyze running data, using tools, to gain a deeper understanding of your training and progress. We'll dive into the benefits and potential drawbacks of relying on data. Whether you're a seasoned runner or just starting out, this episode will provide valuable insights into how to use data to elevate your training and reach your full potential.
In this episode, we take a deep dive into the world of immune health for track athletes preparing for big races. Discover how to develop a wolverine-like immune system using uncommon tactics, fascinating facts, and powerful quotes. Join us as we explore the icy realm of cold exposure therapy, the transformative power of breath, the mind-body connection, and the art of nourishing your body with immune-boosting nutrition. Learn how to prioritize your immune health and unlock your full athletic potential on your journey toward greatness on the track. Don't miss this thrilling episode that will leave you feeling inspired, empowered, and ready to get healthy and stay healthy.
In this captivating episode of the XLR8 Performance Lab podcast, we sit down with Oussama El Bouchayby, the exceptional middle-distance runner from Angelo State University. Fresh off his record-breaking performance at the Texas Relays, Oussama shares his journey, training techniques, and the mindset that propelled him to victory.
We discuss his incredible 800m race, where he set the Texas Relays and school records, and claimed the #2 all-time spot for NCAA Division II. Oussama also reveals what it was like to be the best.
Beyond the track, Oussama opens up about his passion for running, the challenges he has faced, and the dedication that fuels his pursuit of greatness. Listen in as we explore the future aspirations of this rising star and the impact he hopes to make on the sport of middle-distance running.
Don't miss this inspiring conversation with one of the most promising talents in the running world – tune in now!
Welcome to XLR8’s "Short Shorts" podcast series! In this episode, we bring you an exclusive interview with Joe Anderson, one of the nation's top-performing athletes in cross country and indoor track. Joe is a national champion in cross country and a national runner-up in the indoor 3k, demonstrating his incredible talent and dedication to the sport. Join us as we dive into Joe's journey, insights, and experiences as a top-performing athlete. Get ready to be inspired by his story and learn valuable lessons about what it takes to become a champion in the highly competitive world of running. It's time to lace up your shoes and get up to speed with "Short Shorts"!
Joe's Instagram
XLR8's Link Tree
In this episode of the XLR8 Performance Lab podcast, we sit down with Luke Nelson, a world-renowned sports chiropractor and expert in running injury prevention. As the president of Sport Cyro in Australia, Luke has helped countless athletes optimize their performance and avoid injuries. During our conversation, we delve into a range of topics, including common running injuries, tips for injury prevention, and much more.
If you want to learn more about Luke and his work, be sure to check out his Instagram and Twitter handles, @sportschiroluke. You can also check out his blog at www.healthhp.com.au/blog for even more insights and tips. And if you're looking for visual content, be sure to subscribe to his YouTube channel @healthhighperformance.
So sit back, relax, and enjoy our conversation with Luke Nelson, one of the leading experts in sports chiropractic and injury prevention. And don't forget to leave us a review on your favorite podcast platform to help us reach a wider audience.
Welcome to XLR8’s most popular podcast series "Short Shorts" . In this series, we bring you quick-hitting interviews with some of the nation's top athletes. Our guests have only 4 minutes to answer a list of questions that range from serious to lighthearted.
Last week Nate muller shared a little glimpse into his life and finished up the episode by passing off the baton sort of speak to a future teammate reece smith
Reece is a true standout in the running world. With four state titles in high school and four all-American honors in college so far, he continues his success at Northwest Missouri State where he holds five school records in the DMR, indoor mile, indoor 3,000m, steeple chase, and outdoor 5,000m. He recently became a national runner-up in the DMR this year. On top of all of that, Reece is a national champion in the steeple chase, setting the all-time meet record for that event
So, grab your running shoes and get ready to be inspired by Reece's journey as he shares his insights, experiences, and lessons learned as a top-performing athlete. It's time to get up to speed with "Short Shorts".”
Welcome to the XLR8 Performance Lab podcast, "Short Shorts". In this series, we bring you quick-hitting interviews with some of the nation's top athletes. Our guests have only 4 minutes to answer a list of questions that range from the serious to the lighthearted, all focused on the sport of running.
In today's episode, we have the pleasure of interviewing Nate Mueller, a true standout in the running world. With five state championships and two Drake Relays championships under his belt, along with being named Big 12 all-conference in the steeplechase, Nate has proven himself to be one of the top athletes in the country.
So, grab your running shoes and get ready to be inspired by Nate's journey as he shares his insights, experiences, and lessons learned as a top-performing athlete. It's time to get up to speed with "Short Shorts".
Follow Nate:
Twitter: @leroymuellerr
Instagram: @leroymuellertrack
Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
In this episode of the XLR8 Performance Lab podcast, we take a deep dive into the topic of trauma and athletic performance. Our guest is an expert on trauma and resilience who shares his insights on trauma's physical and mental impact on athletes. We explore how past trauma can manifest in the body and affect athletic performance. Through personal anecdotes and research, we offer advice on how athletes can overcome past traumas and build resilience to achieve their goals. This episode is a must-listen for any athlete looking to address past wounds and optimize their performance through healing and growth.
XLR8 Performance Lab information:
Link tree
Instagram
Mike's info:
- YouTube
- Instagram
In this episode, we tackle a common challenge faced by many high school runners: navigating their training with a coach who may not be giving you challenging enough workouts. Whether you're a seasoned athlete or just starting out, working with a coach who may not have the expertise or experience to provide the best guidance can be frustrating and discouraging. That's why we're here to help. This episode provides tips and strategies for high school runners to take control of their training, communicate effectively with their coach, and maximize their workouts for optimal results. From setting goals to prioritizing rest and recovery, we cover everything you need to know to navigate running workouts and achieve your full potential as an athlete. Tune in and join us as we empower high school runners to take charge of their training and reach new heights in the sport of running.
Welcome back to the XLR8 Performance Lab podcast! In this episode, we sit down with the owner of the lab, Ben Tilus, to get an update on what's been happening behind the scenes and to hear about some exciting new changes to the coaching philosophy.
Ben Tilus has been a leading figure in the high-performance training world for years, and his lab has helped countless athletes achieve their goals and break records. In this interview, we get an inside look at the latest research, techniques, and tools that he's been using to push the limits of human performance.
As always, there are plenty of practical tips and insights for anyone looking to improve their own performance or coaching skills.
Whether you're an athlete, coach, or simply interested in the science of human performance, this episode is sure to inspire and inform. So tune in, and let's get ready to break some records!
XLR8 Performance Lab information:
Link tree
Instagram
In this episode of the XLR8 Performance Lab Podcast, we will be discussing the basics of HRV and what it can tell us about our bodies. We will explore the relationship between HRV and the autonomic nervous system and how this system impacts our body's response to stress and recovery.
Our expert guest for this episode is Dr. Jay, Wiles is a renowned sports scientist with extensive experience working with professional athletes. Dr. Jay will share his insights into how HRV can monitor training loads, prevent overtraining, improve recovery, and ultimately optimize performance.
Whether you are an athlete, coach, or simply interested in the science behind HRV, this episode will provide valuable information on this important topic. Join us as we explore the fascinating world of HRV and its impact on athletic performance.
Dr. Wiles info:
Hanu is a non-invasive and easy-to-use hardware/software system that acts as a stress coach whenever you are wearing it. This close-looped feedback system means that Hanu is continuously monitoring your stress response and is always there to provide you with valuable means to better attend to stress in the moment.
Jay Wiles has an extensive history of working with top-performing athletes in the PGA, LPGA, MLS, MLB, ATP, and WTA. His consulting firm, Thrive Wellness and Performance, has held contracts with leading biotechnology and health technology organizations where he has engaged in research, development of therapeutics, and development of behavioral retention programs. Dr. Wiles has also hosted the Hanu Health Podcast since October 2021.
XLR8 Performance Lab information:
Link tree
Instagram
In this episode of the XLR8 Performance Lab Podcast, Riley Witt sits down with Nick Coetzee, the founder of Mycondria and an expert in the field of light and red light therapy. With a background in circadian architecture, Nick shares his knowledge and expertise on how red light can revolutionize the way we approach our health and wellness.
From increased energy levels and faster healing to improved physical performance and optimized brain function, Nick explains the many benefits of red light therapy and how it can help with everything from reducing inflammation and joint pain to improving sleep and blood flow. With years of experience and a deep understanding of the science behind red light, Nick provides insightful and informative answers to the host's questions, making this episode a must-listen for anyone interested in the latest advancements in health and wellness.
XLR8 Performance Lab information:Link tree
Instagram
Mycondria Information:Link Tree
Facebook
Instagram
Website
In this episode of the podcast, we dive into the world of heat and float therapy and explore how saunas and sensory deprivation tanks can enhance mental and physical performance. From reducing stress and anxiety to boosting athletic recovery, we discuss the science behind these alternative wellness practices and hear from experts in the field about their own experiences and the benefits they've seen in their own lives. Whether you're an athlete looking to improve your performance or just someone looking to boost their overall well-being, this episode is a must-listen.
Dan Jennings information:
Website
Instagram
Daniel Lee Jennings is an American former professional baseball pitcher. He played in the Major Leagues for the Miami Marlins, Chicago White Sox, Tampa Bay Rays, Milwaukee Brewers, and Washington Nationals. He also played college baseball for the Nebraska Cornhuskers of the University of Nebraska.
XLR8 Performance Lab information:
Link tree
Instagram
In this XLR8 Performance Lab Podcast episode, we dive into the world of multiple-race recovery. Racing multiple times in one day can be a real challenge, but with the right strategies, you can recover quickly and perform at your best. Riley will be sharing the latest scientific research and expert advice on how to recover, refuel, rest, and more to help you bounce back quickly and perform at your best. Whether you're a seasoned runner or a first-time competitor, this episode will provide you with the knowledge and tools you need to master the art of multiple-race recovery. So tune in to "Race to Recovery: Mastering Multiple Races in One Day" and start winning your multiple race challenges!
Thanks again for listening!
If you enjoyed this episode and want to hear more like it make sure to leave it a positive review.
Marcus's information: https://dot.cards/thebreathinvegan
Matt's Instagram: @mattyjb3
https://www.instagram.com/mattyjb3/?next=https%3A%2F%2Fwww.instagram.com%2Faccounts%2Fonetap%2F%3Fnext%3D%252F%26__coig_login%3D1
XLR8's Information
We're back! In this series, Riley Witt (XLR8's social media manager) will sit down with experts in various fields to gather as much insight into the world of sports performance and human optimization.
The Planted Runner info:
Book: https://cardinalpub.com/product/the-planted-runner/
Podcast: https://theplantedrunner.com/podcast/
Free fueling guide: https://theplantedrunner.com/join/
Instagram: https://www.instagram.com/theplantedrunner/
Website: https://theplantedrunner.com/
Excited to announce a fresh series with my new co-host, Riley Witt! Riley finished up a phenomenal high school career this past spring with state titles in the 1600 and 3200, as well as a runner-up finish in the 800. His 1:52 run twice in the post-season places him in the top-10 all-time for Iowa preps. He will be headed to NW Missouri St this upcoming fall to continue his academic and running pursuits.
Riley is one of the most curious people I have ever met. He is always reading, listening, developing, inventing, etc... If it has to do with human performance, he is on top of it. I can't wait to cover so many topics that will hopefully be beneficial to coaches and athletes alike.
Lastly, we need a podcast name for this series with Riley! Reach out and let us know your thoughts!
Kelley Grothus is a multi-time coach of the year in Iowa Class 1A (smallest class) with the Madrid Tigers. Her boys cross country program won 3 consecutive titles in 2018, 2019, and 2020. She is easily one of the foremost authorities on distance running in the state of Iowa as she has also been a coach within their track programs. Both the boys and girls track teams won state championships this past spring of 2021.
Despite having had such outstanding success, Coach Grothus has always been one to look under every rock to find ways to help the kids in her program become the best they can possibly be. We connected over a year ago and have enjoyed our partnership with our testing and her training. Give this episode a listen to hear how one of the top coaches in the state is utilizing our "Performance Lab" to "XLR8" their performance at the top!
Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Email: ben@xlr8-performancelab.com
Jackson Mace-Maynard is one of the "OG" boys in XLR8. Since joining a year ago, Jackson has dropped his times by incredible amounts. He went from nearly being lapped in an indoor 1600 a year ago to only a few weeks ago running a 4:17 full mile (4:15 1600) indoors to win the Arkansas HS Invite. He has also run 52.2 (400), 1:58 (800), and 3:06 (1200) this indoor season and has yet to be beaten at the mile in 3 different indoor competitions. He recently ran a 1200 leg of the #2 distance medley relay squad in the US for 2022.
Listen to how Jackson made so much dramatic improvement over the last year and other quirks that make him both a great runner and an all around chill human being!
Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Email: ben@xlr8-performancelab.com
Jackson Heidesch and Shewaye Johnson have absolutely taken Iowa running by storm over the last year. Take a listen to these two about how they got to where they are and their goals for this season and beyond!
Sponsor Information:
Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/
Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Email: ben@xlr8-performancelab.com
Yohana Yual took a trip to Arizona a few weeks ago for his spring break. He talks about his preparation for this season and what he hopes to accomplish. The senior standout for Johnston is already off to a fast start and no doubt has even bigger things ahead this spring.
Sponsor Information:
Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/
Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Email: ben@xlr8-performancelab.com
Follow Yohana:
Twitter: @yoyual
Instagram: @yohana_yual
Will Lohr recently opened his junior track season with a lifetime PR of 9:48 for 3200 meters at the Dickinson Relays on the campus of the University of Northern Iowa. Will is a track and field junkie and can rattle off almost any tidbit about the sport that you could imagine. Give a listen to one of the funniest distance runners in the state of Iowa!
Sponsor Information:
Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/
Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Email: ben@xlr8-performancelab.com
Follow Will:
Twitter: @WilliamLohr11
Riley Witt is a stud middle distance runner from St. Ansgar up in northern Iowa near the Minnesota border. He recently ran a HUGE lifetime PR of 4:29 for 1600m at the XLR8 Iowa Indoor Showdown. Riley talks about his early success in running and what has led to his recent jump in performance.
Sponsor Information:
Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/
Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Email: ben@xlr8-performancelab.com
Follow Riley:
Twitter: @rileywitt5
Instagram: riwitt03
Instagram: rileywittfitness
In this episode of Drop the Hammer I dive into the Law of the Harvest. The seeds that you sow will only produce that harvest. You can't sow apple seeds and expect potatoes to be what shows up! The same applies to what we do in running. Give it a listen to hear how you can learn to plant the seeds of what you hope to reap.
Sponsor Information:
Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/
Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
YouTube: XLR8
Website: www.xlr8-performancelab.com
Email: ben@xlr8-performancelab.com
In this episode I dive into the struggle that all runners face when they encounter injuries during their training. There are several key strategies that you can use to make sure you stay on the path towards your goals while also feeling excited and motivated to continue working out.
Sponsor Information:
Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/
Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
YouTube: XLR8
Website: www.xlr8-performancelab.com
Email: ben@xlr8-performancelab.com
The Madrid Boys 3-time defending Iowa 1A state xc champs bring three guys on the program to talk about their top-10 individual finishes to lead the team to another title. Listen in to here about what makes their team so special, their strong hair game, and even who wears the shortest shorts!
Sponsor Information:
Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/
Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Email: ben@xlr8-performancelab.com
In this inaugural episode of "Drop the Hammer", I dive into one of the biggest mistakes all runners make: running too fast on aerobic runs. In less than 10 minutes you will learn why this simple mistake can be costing you precious seconds in your race performance. So, check it out and learn how to find the sweet spot in your training and not waste all of your hard work.
Sponsor Information:
Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/
Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Email: ben@xlr8-performancelab.com
Jeff Morris is the head coach at Perham HS in Minnesota. In this first of a two-part series, Jeff describes what it was like to coach Gabe Grunewald in high school. Gabe passed of cancer a little over a year ago, and today, June 25th, would have been her 34th birthday. Listen to him share emotional stories about her and how the running community can support her foundation by participating in a 5k virtual race.
Twitter: @bravelikegabe
Instagram: bravelikegabe
Virtual 5k Information: https://bravelikegabe.org/events/blg5k2020
Sponsor Information:
Final Surge: Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/
Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Email: info@xlr8-performancelab.com
Brynn is the new all-time US high school record holder in the outdoor 3200 meter run after setting the unofficial mark in a time trial earlier this spring. She is one of the top high school distance runners of all-time and talks about how she rebounded from a tough finish to her cross country season to accomplish this amazing feat.
Instagram: brynntbrown
Sponsor Information:
Final Surge: Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/
Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Email: info@xlr8-performancelab.com
Jaysen is a 15:26 5k cross country runner from way up in Sioux City near the South Dakota border. He is one of the top returners in the state for distance athletes and has his eyes set on a state title and a sub-15:00 clocking in cross country. Hear him talk about what it is like to be in a school that is not located near the major schools in central or eastern Iowa.
Twitter: @Jaysen86181711
Sponsor Information:
Final Surge: Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/
Follow Us:
Twitter: @LabXlr8
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Sydney is the greatest sprinter in Iowa HS track and Field history. She holds state all-time records in the 100, 200, and 400 meter dashes. She is also the only athlete to ever win individual titles in the 100, 200, 400, and 800 in the same state meet. Listen to her share about what her dad wrote to her on the morning before she accomplished those legendary feats.
Twitter: @Sydney_Milani
Instagram: syd_milani
Sponsor Information:
Final Surge: Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
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David is a former standout runner from Boise State University. He currently runs professionally as one of the top 5k runners in the United States. A late bloomer, hear how David did not even start running until his senior year of high school and how that changed the entire trajectory of his life.
Sponsor Information:
Final Surge: Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/
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Jacob was the 3rd place finisher in the Minnesota Class A state cross country championships this last fall while leading his team to a runner-up finish. One of only 52 in his graduating class, he will be heading to Fargo, ND to run for the Bison next fall. Hear talk about the value of each runner on a team from such a small school.
Instagram: jacob_bright__
Sponsor Information:
Final Surge: Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/
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Roisin is one of the best middle distance high school runners in US history. As a sophomore she has already run 53 seconds and 2:03 for the 400 and 800 meter runs. These are staggering times that reflect potential to reach the highest levels in the sport. The daughter of an Olympian, hear her talk about what it is like to pursue athletic excellence at such a young age.
Twitter: @roisinwillis_
Instagram: roisin.willis
Sponsor Information:
Final Surge: Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/
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Claire is a superstar freshman at Norwalk HS. She was a 3x middle school state champion last spring in the 100, 200, and 400. Hear her describe what it is like to run on the AAU circuit and how she has developed her success over the years.
Twitter:@Claire_Farrell8
Instagram: clairethebest8
Sponsor Information:
Final Surge: Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/
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Ryan is the 5k cross country school record for Dubuque Hempstead HS. Their boys cross country team returns a dominant group of 6 athletes that should challenge for a state team title this fall. Hear him talk about what it is like to be part of that amazing team and atmosphere.
Twitter:@Ryan_Winger03
Instagram: ryan_winger1361
Sponsor Information:
Final Surge: Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/
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Jack is one of many outstanding runners to have come out of the Cedar Rapids Prairie program. He has many all-state finishes to his name, but even more crazy is the fact that two of those finishes cam with only one shoe. Hear him talk about what it is like to run for such a storied program and how he plans to continue developing his career as an Iowa Hawkeye.
Twitter:@jackpendergast4
Instagram: jack_pender
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Chandler is one of the greatest distance runners in Iowa HS history. The Boone graduate ran times of 4:07 and 8:51 for the 1600 and 3200 meter runs. He also ran 15:05 for 5k cross country and qualified for prestigious races such as the Nike Cross Nationals and the Brooks PR Invitational. We catch up on old times of when I was started coaching him in only my 3rd year as a coach. Hear him talk about his running journey and how he is progressing in his job in the corporate world.
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Arianna is one of the best all-around athletes in the state of Iowa, and is only going to be a sophomore. The multi-sport standout from Des Moines Roosevelt HS is an elite cross country runner, basketball player, and track and field competitor. She won middle school titles in the 800, high jump, and shot put. That talent led her to finish 7th in her age division nationally in the pentathlon. Listen to her discuss being a great athlete as well as give insight into how we can continue to move forward to improve race relations in the US during this challenging time.
Twitter:@a_jackson2205
Instagram: arianna_jackson2
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Emmit attends Staples-Motley HS in Minnesota. The school only has about 300 students in 9-12, but has been a powerhouse for several decades, beating schools 10 times their size and being ranked nationally multiple times. Hear Emmit talk about his victory in the State Showcase last fall and what it is like to run for such a prestigious program.
What more is there to say. Tune in and hear what makes Dowling the unstoppable distance running machine they are today.
Twitter:@CoachIves
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Jack is going to be a senior this fall at Iowa City Liberty HS in Iowa City, IA. He had a breakout season this past fall and was looking to lower his track times this spring before having the season cut short. Hear what he has to say about his team and individual goals for this upcoming season.
Twitter:@jkinz4
Instagram: jkinz4
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Oliver is the defending state cross country champion from Highland Park in South St. Paul, Minnesota. He had a breakout season to not only win the state title, but also qualify for the Nike XC National Championship race as an individual. Listen to him talk about his goals and his choice to run for the University of Wisconsin in the fall.
Instagram: oliverpaleen
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Ana is the defending state cross country champ for Stillwater HS in Minnesota. She also qualified for the Nike and Footlocker National Championship races. Ana talks about how she developed as a runner and some of her places she is considering attending college in a few years.
Instagram: anaweaver8
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Ainsley will be a junior for Carlisle HS in Iowa next fall. She has some of the best range in the country as she is able to run 26 seconds for 200 and sub-19:00 for 5k and was the #1 returning runner in the state in the 400, 800, and 1500 meter runs before the season was cancelled. Her 2:10 outdoor time trial was #1 in the nation heading into this week and she is looking to lower it further in the coming weeks. Listen to her talk about all of my annoying quirks as her coach.
Twitter:@AinsleyErzen
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Leo runs for Highland HS in Gilbert, Arizona. He became just the 11th HS boy in US history to break 4:00 in the mile this past week. He also has the #2 all-time 5k cross country mark with a time of 14:14. Leo talks about the moment he realized he broke 4:00 in the mile and his plans with running at the University of Washington in the fall.
Instagram: leo_m_daschbach
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Coach Cunningham is an assistant boys track and field coach for the West Des Moines Valley Tigers. They have won 3 consecutive state titles and were gunning for a 4th prior to the shutdown of the season. Listen to Coach Cunningham discuss what makes his teams so special and why he coaches in the system he does.
Twitter: @hcoachmikec2
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Harris was a high-performing distance runner for Math and Science Academy, a charter school in the South St. Paul area of the Twin Cities. He talks about his plans on competing for St. Thomas as they transition from Division 3 to Division 1 over the next few years. He also has a unique training partner who always keeps him on his toes.
Instagram: sirrah15
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Drew is the US high school record holder in the indoor mile and former record holder for 3000 meters indoors. Her currently competes for Tinman Elite, an Adidas group based out of Boulder, CO. In his senior year of high school he ran an epic 4:00 mile anchor leg on the Distance Medley Relay to try to steal the win. Give it a listen and check out the video to see what happens.
Twitter:@drewhunter00
Instagram: drewhunter00
Video of Penn Relays Race: https://www.youtube.com/watch?v=B7-ZRjSfP54
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Lauren runs track and field for Valley High School in West Des Moines. She has personal best time of 4:51 and 10:26 for 1500 and 3000 meters. She talks about what she had hoped to run this spring and how she is channeling that energy into a great upcoming cross country season.
Twitter:@laurenschulze28
Instagram: lauren.schulze
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Tierney is a US Marathon Trials competitor will still just a high schooler. She also holds the Nike Heartland XC course record. Her Twin Cities Marathon race where she set an age group world record was controversial in that it came in the middle of her high school xc season. Listen to how she details how her once mental struggles as a runner have led her to pursue a career in sports psychology.
Instagram: tierney.wolfgram
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Shelby is an Olympian who hails from Sioux City East HS in Iowa. At one time she held the state records at 800 and 1500 meters, and is the current American Record Holder in the 1500 and 5000 meters on the track. She talks about what it was like growing up as a track athlete from day one and how she has her sights firmly set on a gold medal.
Twitter:@shelbo800
Instagram: shelbo800
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Gabe is an outstanding distance runner for the Ankeny Centennial Jaguars. He is getting a jump start on his training for this fall cross country season in order to give himself the best shot possible to achieve his ultimate goal of winning a state title. Listen to him talk about what it was like to have the opportunity to run with his brother in the state 3200 meter race last spring.
Twitter:@gabriel_vicker
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Karissa is the American Record holder for 3000 meters indoors. She is one of the fastest American women's distance runners of all time and is a graduate of Dowling Catholic HS in West Des Moines, IA. She won multiple national titles while at the University of Missouri and now runs for the Bowerman Track Club. Listen to her talk about what it is like to be an American Record holder.
Twitter:@KarissaSchweiz4
Instagram: karissaschweiz4
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Brandon is an elite distance runner for Perham HS in Minnesota. His team has won 3 consecutive state cross country titles in the small school class. Even though he can't break 60 in the quarter we will still be running distance races for University of Wisconsin-Milwaukee in the fall. Listen in to hear what makes the Perham program such a powerhouse.
Twitter:@b_ohara1
Instagram: b_ohara1
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training and coaching platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Camille Jackson is a distance runner for Ames High School in Iowa. She was the state 4A cross country champion, setting a new course record in route to the title. She recently signed to attend the University of Colorado. Hear how she went from an above average runner to an all-time record holder from one season to the next. A great listen for all who are interested in the "secret" to success in distance running.
Instagram: camille_run
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Charlie is a sprinter from St. Edmond HS in Fort Dodge, IA. He has been on numerous elite relays for the school and will be attending the University of Iowa in the fall. Hear his take on being an elite sprinter and the strange things his coach does to keep him relaxed before races.
Instagram: charlie_shelly
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Anna is a superstar runner for Farmington HS in Minnesota. The junior has been a 4 consecutive year qualifier for the Nike Cross National Championship race in Portland, Oregon. One of the best distance talents in the country talks about what it is like to be part of the Farmington team and how her fear of losing channels her outstanding performances.
Twitter:@annaafenske
Instagram: annaafenske
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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Alan Webb is the American record-holder in the mile with a time of 3:46. But before he set that record he was a high school phenom, breaking Jim Ryun's high school mile record with a stunning 3:53 at the Prefontaine Classic in Eugene, Oregon. We dive into his background as a youth athlete and his progression up to the day of the 3:53.
Twitter: @alan_webb1
Instagram: alanwebb1
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
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The first episode of our new series, "Tilus and Trey", drops with the news of Dathan Ritzenhein retiring. the 3x Olympian also won 2 Foot Locker HS National XC titles, and an NCAA XC title, in addition to several national records. The conversation also gets around to Michael Jordan and even what it was like to be around a shooting during a workout in college. Get to know the two of us better, especially co-host, Trey Meadows. Trey was my college coach and a true track and field nerd.
Sponsor Information:
Thank you to Final Surge for sponsoring the podcast. Checkout their outstanding training platform to help you organize your programs and find ways to increase your performance. Enter code: "XLR8" for 10% off of any coaching plan at checkout.https://www.finalsurge.com/
Race Videos:
1999 Footlocker HS National XC Championships
2000 Footlocker HS National XC Championships
2003 NCAA Division 1 National XC Championships
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Noah Kohut-Jackson announces his college decision. He has recently run time trials of 4:16 for 1600 meters and 9:06 for 3200. His final choices were: Iowa, Iowa State, Minnesota, Tulsa, and Bradley. Listen in to hear his decision!
Twitter: @nkohutjackson
Instagram: noah.kj
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Ashlyn Keeney is one of the best young middle distance and distance runners in the entire country. The sophomore from Iowa City Liberty HS ran 9:39 at the Drake Relays last spring to capture the title. She has also run 4:32 and 2:09 for 1500 and 800 meters. Listen to her talk about her motivations, loving racing, and being a triplet.
Twitter: @K_Ash03
Instagram: keeney.ash
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Bennett Heisterkamp finished 4th in the state cross country meet last fall for St. Albert HS in southwest Iowa. Bennett talks about how a concussion turned him into a runner, but may also have saved his eyesight. Give a listen to hear his incredible story and find out what is next in his life.
Twitter: @bennett_heisty2
Instagram: bennett_heisty2
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Former Drake Bulldogs, Brogan Austin and Reed Fischer, discuss what it was like being Drake Bulldogs as well as the ups and downs of being professional runners. Brogan won the 2019 US Marathon Championship and is sponsored by Run Rabbit, while Fischer currently runs for Tinman Elite and is sponsored by Adidas. Don't miss out on some amazing stories from these two.
Noah Jorgenson is a standout middle distance and distance runner from Class 1A, Sidney, IA. Noah finished as the runner-up in the state cross country meet this past fall and is also a sub-2:00 800 meter runner. Listen to Noah answer some interesting questions about his training as well as his preferred temperature to run in.
Twitter:
Instagram: noahjorgy0101
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Taylor McCreedy is one of the best distance runners in Iowa. She finished in the Top-10 (6th) in the state cross country meet her sophomore year before dealing with lower leg injuries the past year. Taylor decided to join "The Lab" and shares whay she loved her experience and how it is helping get her back on to the path of health and also even better performances in the future.
Twitter: @MccreedyTaylor
Instagram: tmccreedy2021
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Bailey Nock won a cross country title and 6 state track and field titles while running for Iowa City West. She is currently a sophomore for the Colorado Buffaloes. Bailey has had two legendary coaches in her career starting with Mike Parker at Iowa City West and Mark Wetmore at Colorado. Hear her talk about what makes each of them so special.
Twitter: @NockBailey
Instagram: bailey_nock
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Ryan Hughes is a senior standout middle distance runner for St Albert. St. Albert is a class 1A school, but they have a tradition of being one of the top programs in the state. Ryan was part of their state championship team title as a sophomore. He recently ran a solo time trial on the track and ran 1:59. Listen to how he is coping with Covid-19 and what his plans are for the future.
Twitter: @Ryan_Hughes_22
Instagram: ryan_hughes_22
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Scott Christensen wraps up the 3rd and final section of his interview with the mental aspects of the sport. He specifically engages in why champions win and how we develop them to deliver in big moments. Every coach has great athletes that come through their system. This is a must listen to ensure you are ready when the time comes to assist them on their journey.
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Email: info@xlr8-performancelab.com
Helen Gould was a middle distance standout at West Des Moines Valley High School. She currently races for the University of South Dakota. Helen placed 2nd twice and 3rd once in the Iowa HS State Track and Field Championships in the 1500. She talks about why that race is so special to her and how she has had success at that distance.
Twitter: @hgcookie1
Instagram: hgcookie
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Website: www.xlr8-performancelab.com
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Atlantic junior, Craig Alan Becker, is one of the best 800 meter runners in the state. He talks about what it was like being part of a state winning 4x800 relay as just a freshman and what he hopes the future holds for the rest of his high school running career.
Instagram: cbecker2021
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Ryan Schweizer is headed home. The former Dowling Catholic standout will be leaving Notre Dame to run for the Drake Bulldogs starting this fall. The former 1:50/4:05 runner is perhaps the most talented middle distance boy to ever grace an Iowa track. The younger brother of American 3k record holder, Karissa Schweizer, believes he can once again return to the form that brought him 9 state individual championships in his high school career. Listen in to hear what brought about the transfer and why he believes Drake will be the place to revitalize his running career.
Twitter: @SchweizerRyan
Instagram: ryschweiz
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Website: www.xlr8-performancelab.com
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Humboldt standout, Quinton Orr, comes on the podcast after being nominated by former Algona state champion, Trey Engen. Quinton talks about what it is like training with the season cancelled and what it is like racing in Northwest Iowa with some of the best 3A runners and teams in the state.
Twitter: @QORR21
Instagram: quinton_orr
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Website: www.xlr8-performancelab.com
Email: info@xlr8-performancelab.com
Kelsey Schweizer is a standout track and field athlete at the University of Missouri. She is also the younger sister of indoor 3k American record holder, Karissa Schweizer. Kelsey spends her 3 minute segment highlighting what makes her special as well spilling some beans on family members.
Twitter: @kschweizer17
Instagram: kelseyschweizer
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Website: www.xlr8-performancelab.com
Email: info@xlr8-performancelab.com
Ellen Davis is a former standout runner from North Linn High School where she won 15 state xc and track titles. She went on to run for the University of Missouri. Ellen is currently a sports dietitian for HyVee at the Waukee and West Des Moines locations. In this episode she touches on how to stay fit nutritionally during quarantine, how to monitor your iron levels, and new findings in the study of the female athlete triad.
Follow Ellen:
Twitter: @HyVeeCSSD
Email: eries@hy-vee.com
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Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Email: info@xlr8-performancelab.com
National level coach, Scott Christensen, talks about the importance of understanding the physical make-up and characteristics of each athlete. Pick back up from Part 1 and listen to more great coaching conversation with one of the best in the business.
This short episode provides insight into what exactly we do at XLR8 Performance Lab. If you came across us via the podcast you may not have familiarity with our business and how we are profoundly impacting athletic performance for athletes all throughout Iowa and beyond. Take a listen and understand exactly how we are building a company that is geared towards creating the highest achieving athletes as well as the healthiest. Feel free to connect for more information via the contact info below.
Thanks!
Ben Tilus
Head Performance Coach
XLR8 Performance Lab
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Website: www.xlr8-performancelab.com
Email: info@xlr8-performancelab.com
Former Algona High School track and field state champion, Trey Engen, talks about the history of the program and his transition to Dordt. The current roommate, Joe Anderson, was our previous male guest. The two have a lot of similarities that are discussed in this episode.
Twitter: @TreyEngen
Instagram: trey_engen
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Website: www.xlr8-performancelab.com
Email: info@xlr8-performancelab.com
Brooke McKee is a senior at Johnston High School, a suburb of Des Moines, IA. Brooke is a many-time top-5 finisher in state xc and track and will be attending the University of Iowa in the fall. Listen to her talk about thankfulness, forgetfulness, and racing big sister Jessica.
Follow Brooke:
Twitter: @brooklynmckee_
Instagram: brooklynmckee_
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Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Email: info@xlr8-performancelab.com
Tom "Tinman" Schwartz is one of the foremost scientific minds in the world in regards to training physiology for runners. In this episode he talks about the evolution of "critical velocity" and how he uses it to develop some of the best runners in the world. Check out the show notes below to access his website. He is an online coach and can provide resources and coaching upon request.
Follow "Tinman":
Website: https://runfastcoach.com/
Email: Runfastcoach@gmail.com
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Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Email: info@xlr8-performancelab.com
Cedar Falls senior middle distance standout, Mackenzie Michael, will be heading to Oklahoma State next fall. She talks about what her big goals were for this spring, her experience in the 800 at New Balance Nationals, and how she rebounded from a tough sophomore season.
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Website: www.xlr8-performancelab.com
Email: info@xlr8-performancelab.com
Joe Anderson is a freshman distance runner at Dordt University. He was a former state champion for George Little Rock High School in Iowa. Joe is (in)famous for being one of two state champions named in the 2019 state 3200 when the bell was sounded on the wrong lap. Joe finished the correct distance in 1st but was initially awarded 2nd place when they determined finishing order after 7 laps instead of 8. Upon review several days later, Joe was awarded a share of the title. Joe handled the situation incredibly graciously and this episode gives him a chance to share about the many other aspects that make up his life.
Follow Joe:
Twitter: @Janderson9777
Instagram: https://www.instagram.com/joe_l_anderson/joe_l_anderson
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Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Gable Sieperda is a multi-time state cross country and track and field champion from West Lyon, IA. He is currently a runner for Iowa State University having just finished up his freshman season. This episode he talks about winning titles, his best rivals, and what makes Thomas Pollard so strange.
Follow Gable:
Twitter: @GSIEP10
Instagram: gable_siep
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Website: www.xlr8-performancelab.com
Sophia Jungling runs for Applington-Parkersburg High School and has some of the best middle distance range in the state and in the country. She has run a 56 400, 2:11 800, and 4:40 1500. Listen to her talk about being from a small town as well as some of her best and worst races.
Follow Sophia:
Twitter: @JunglingSophia
Instagram: sophiajungling
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Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
TJ Craig is the head boys track and field coach at Iowa City West HS in eastern Iowa. He has been the head coach for the last 5 years and was an assistant going back to 2005. Coach Craig talks about creating virtual meets while athletes currently cannot race against other athletes face to face. Even more, he goes into creating exciting atmospheres for all athletes so that they can showcase their talents in an exciting environment.
Follow TJ:
Twitter: @ICWestTrack
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Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
State Champion, Reece Smith, of Garner Hayfield Ventura talks about winning state xc and track titles his senior year and what it was like having an older brother who was also a great runner. Jean shorts also gets a shout-out in this episode.
Follow Reece:
Twitter: @reece_smith25
Instagram: reece_smith25
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Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Grace and Alli Bookin-Nosbisch are the fastest twins to come through Iowa since the Dinsdale twins over a decade ago. The Ottumwa High School track stars will be attending the University of Iowa together in the fall. The sisters talk about what it is like to live, train, and race with a twin. This humerous episode of Short Shorts will leave you fans of the girls and rooting for them as Hawkeyes for the next half-decade.
Follow Grace:
Twitter: @gracenosbisch
Instagram: grace.bn
Follow Alli:
Twitter: @allinosbisch
Instagram: alli.bn
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Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Matt Zirretta is a physical therapist at Engineered Per4mance in Ankeny, IA. Matt specializes in injury prevention, injury rehab, and sports performance enhancement and recovery. Engineered Per4mance is the most complete rehab and performance development facility in Iowa. Matt provides great information on how they and their team can work with an athlete to support all aspects of their growth.
Follow Engineered Per4mance:
Twitter: @EngineeredPer4m
Website: http://www.engineeredper4mance.com/
Follow Matt:
Twitter: @SoccerDocDPT
Instagram: soccerdocdpt
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Website: www.xlr8-performancelab.com
Jerry Jorgenson is a former high school track and field standout at Treynor High School in northwest Iowa. He is now an NCAA Div I athlete at the University of Nebraska. Short Shorts takes him rapid-fire through his high school and start of college career. Take a listen to this entertaining conversation with one of the best high school runners to come through Iowa in the last few years.
Follow Jerry:
Twitter: @JerryJor03
Instagram: JerryJorgenson
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Website: www.xlr8-performancelab.com
Heather Every is the current assistant girls cross country coach at Dallas Center Grimes HS, just west of Des Moines. She was also the former head girls cross country coach at Waukee HS. Heather joins me to talk about the power of positivity and how it relates specifically to coaching female athletes. The culture at Dallas Center Grimes is second to none, and Heather comments on how her faith and belief system provide her with a mindset to challenge young ladies to grow stronger through hard work.
Follow Heather:
Twitter: @heatherevery
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Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Nate Mueller is the defending Class 3A state champion in cross country and one of the top returners in the 1600 and 3200 in track. Nate is our first guest on the new quick hitting series: Short Shorts. Nate will answer 12 questions in only 3 minutes. See what he has to say about running, food, rivalries, and teammates.
Follow Nate:
Twitter: @leroymuellerr
Instagram: nathaniel.mueller
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Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Ankeny Centennial Assistant Strength and Conditioning Coach, Mike Gettemy, joins me to talk about current best practices in utilizing S&C for your track and field athletes. Mike recently completed an internship at the University of Texas and is a rapid-riser in this field.
Key Timestamps:1:45 - Mike's S&C/Coaching Background
4:45 - High Performance West Scholar Program (Steve Magness and Jonathan Marcus)
- Link to a their currently free program: https://www.highperformancewest.com/membership
8:48 - Umbrella approach to S&C (Overall athlete first, specialty training second)
10:08 - Speed training as a way to develop strength?
12:35 - Plyometrics
15:25 - Periodization
21:35 - Resources for becoming or developing as an S&C coach
Contact Info:
- Twitter: @mikegettemy
- Email: mike.gettemy@ankenyschools.org
Iowa State University standout distance runner, Thomas Pollard, takes us through his time as a runner going all the way back to his HS days at Gilbert. He touches on finding out about the cancellation of his track season, plans for next year, his famous 8:50 3200 at the Iowa HS state meet, and how his coach and dad (ISU AD, Jamie Pollard) guided him along his path to running success.
Voice of the Drake Relays, Mike Jay, joins the inaugural episode of the XLR8 Performance Lab Podcast to discuss the current state of track and field in the US. High school, college, and national caliber athletes and coaches will all want to hear what Mike has to say about the last few weeks with the cancellation of NCAA spring sports, the suspension of Iowa HS spring sports, and the moving of the Olympics to 2021.
Listeners will get a chance to hear Mike discuss what it was like being at the NCAA championships when the cancellation order came down. Hear his first hand account of how the coaches and athletes at the meet reacted to the news and their raw emotions in those moments. Mike also discusses the loss that he feels for high school and college seniors who have raced their final race for their schools and how they can never get that back.
Mike closes out the conversation with words of hope for track the track and field family in Iowa and around the United States. You won't want to miss what he has to say about track and field in the present and what the future holds.
You can follow Mike at:
Twitter: @MikeJaytrackxc and @TrackGuyUSA
I hope you enjoy this episode!