Relaxed and Fast

What separates good runners from great ones often comes down to one thing… the ability to close.   In this episode, we dive into what it really means to have a “kick” and how athletes can actually develop that final gear through training, racing, and mindset. We break down the difference between raw speed and speed under fatigue, how workouts can be structured to build finishing ability, and why p...

Most athletes and families hit this point in recruiting and start wondering… when should we go on a visit? Spring, summer, fall? Everyone has an opinion, and it can feel overwhelming trying to figure out what actually matters. In this episode, we break down the visit timeline in a simple, honest way. What each phase is really for, how the process evolves, and how to make good decisions whether you...

Who you become while you are out on the road with your friends. Time shared on the trail is special and unlike other activities. 

What does “academic fit” actually mean in the recruiting process? Too often, athletes make one of the biggest decisions of their life based only on how a program feels, how fast the team is, or how much they love the coach. But here’s the truth… your sport might open the door, but your academics are what carry you through it. In this episode, we break down how to find the right academic fit and wh...

Most athletes think they’re making a 4-year decision when they choose a college. They’re not. They’re making a 40-year one. In this episode, we break down what success actually looks like after college athletics and why it goes far beyond PRs, championships, and lineup spots. Because when your career is over, no one’s asking about your times anymore. So what really matters? We dive into the four a...

What if recruiting wasn’t about what an athlete has done… but who they can become?   In this episode, we take you inside how we evaluate recruits and build a 4-year development plan for every athlete we bring into our program. This is the real process behind the scenes. How we project potential, where we see them fitting event-wise, and what we believe they can become by the end of their career.  ...

How should recruits choose a college program? Too often the recruiting process pushes athletes to make quick decisions based on facilities, rankings, or hype. But the best decisions come through discernment, not pressure. In this episode, we talk about how recruits can better understand themselves, read the culture of a team, ask the right questions, and ultimately find the place that truly fits w...

What does a well-structured practice actually look like, and why does it matter?   In this episode of Relaxed and Fast, we take a deep dive into how we structure daily training and the philosophy behind it. Practice isn’t just a collection of workouts. It’s a system designed to develop athletes physically, mentally, and culturally over time.   We walk through our daily practice framework, starting...

Great programs don’t just recruit talent. They recruit culture. In this episode, we discuss how recruiting decisions shape the identity, standards, and daily environment of a team. From evaluating culture fit to building recruiting classes with the right chemistry, we explore how coaches can be intentional about the long-term impact of who they bring into their program. Topics include: ​ Talent vs...

The habits you build today don’t stay in the season. They follow you into the rest of your life. In this episode, we dive into the idea that the daily patterns you practice as an athlete become the foundation for the person you eventually become. Long after the workouts, meets, and championships are over, the habits remain. We talk about how small choices compound over time, how adversity exposes...

Recruiting isn’t just about times, marks, and scholarships. It’s about mental health, identity, and long-term development.   In this episode, we explore the psychological pressure today’s recruits face: social media comparison, scholarship anxiety, early specialization burnout, and performance-based identity. We discuss how recruiting conversations can either increase stress or build resilience.  ...

In this episode, we break down how development shifts in the final two years of a collegiate career. The foundation is built. Now it’s about ownership, refinement, and leaving a mark.   Year 3 is where expectations rise and performance sharpens. Athletes begin driving their own process. We discuss handling pressure, refining race tactics, expanding threshold and speed with precision, and the diffe...

One big PR doesn’t guarantee long-term success. In this episode, we break down the “One Big PR Trap” and why chasing a single massive race can hurt development, durability, and recruiting stock. Then we reveal what college coaches actually value: progression, toughness, coachability, emotional maturity, team fit, and long-term upside. Times matter. But they are not the whole story.

How do you turn an 18 year old recruit into a confident, capable, self driven adult over four years?   In this episode, we break down how we intentionally progress athletes through the first half of their collegiate career. Years 1 and 2 are not about chasing quick breakthroughs. They are about identity, habits, capacity, and culture.   We talk about what we see in freshmen that they often cannot...

Open       Have you ever looked at someone’s PR and thought you knew everything about them? Segment 1: How Coaches Actually Read Performances        When reviewing a recruit’s results, what stands out first? Traits revealed in context: racing courage, instincts, decision-making, toughness. Relay splits and conversions — how much weight do they carry? Evaluating athletes from small leagues vs major...

Special guest today. Sam Sikorski. Sam is a multi time all oac performer, an all regional performer in xc. Holds 3 school records. And this past weekend he took down his own  record from a year ago in the 800 meters at the Ashland Fifth Jud Logan Light Giver Open  Talk about your path a little to get to this point. Talk about your training since coming back from winter break… Take us into the mome...

Baldwin Wallace 2026 Indoor Track Season Recap — Podcast Edition Time Trial- rust buster, remember what its like to hurt like that. Nothing special, just got the  effort in. did some 400s after, those went well. Alumni Meet- Brown team pulls off its first every win, or at least first win in a very long time.  Took some decient steps forward, divided distance and mid distance with 1k and 3k  events...

Opening What does “there is a place for everyone” mean in this program?  Answer: d1, d2, d3, naia, juco  What’s a common myth about who belongs on a college team?  Belonging Who thrives here beyond just top times or scores? How do different personalities and leadership styles strengthen the team? Example of an athlete who didn’t fit the traditional mold but became essential How do roles evolve on...

A La cart talk from the 2026 Coach's Convention

In this episode coach Eby and coach Fiorentino talk about how we balance structure v freedom in our program and how it can be a tricky balance at times. 

Defining “Fit” Purpose: Reset assumptions · Why “fit” gets mentioned so often — and misunderstood · Fit ≠ talent alone · Fit is about alignment over four years, not one season   The 4 Types of Fit Coaches Evaluate Purpose: Make fit concrete 1. Athletic Fit – event group needs, training style, development curve 2. Academic Fit – admissions standards, major flexibility, support 3. Cultural Fit – tea...

OPEN BW alum + team chiropractor BW memories as a student-athlete How competing shaped his approach today PATH & BACKGROUND Athlete → Psychology → Chiropractic Why psychology first How psychology shows up in treatment Lessons learned from competing Neural Kinetic Treatment: NKT – ROOT CAUSE THINKING Explain NKT simply Why pain ≠ problem Runner injury example Why short-term fixes don’t last Fac...

OFFICIAL VS UNOFFICIAL VISITS EXPLAINED   Unofficial Visits - Can happen any time and are usually self-funded. - Coaches may be limited in recruiting conversations. - Best for exploring campus, watching practice or meets, and sensing culture.   Official Visits - Typically include paid travel, lodging, meals, and structured time. - Signal genuine recruiting interest. - Include deeper conversations...

In this episode, Alyssa Laughner and Coach Eby talk about how Alyssa got into running, her time at Baldwin Wallace and how running has impacted her life. Hope you enjoy this conversation as much as we did. 

In this episode we discuss the relationship between cross country and track and field and how one builds upon the other   How XC and Track Coexist 1. When people hear “cross country runner” versus “track runner,” why do you think they mentally separate the two?    2. If you had to explain to a recruit in one sentence how XC and track coexist, what would you say?    3. Do you view cross country and...