Relaxed and Fast

Getting Started When should athletes realistically start reaching out to college coaches? Athletes should start reaching out once they have something real to share. That usually means: A baseline of performances A general idea of what level they’re targeting TFRRS.org Teams, performance lists A willingness to communicate themselves For most athletes, that’s sophomore to junior year, but earlier co...

In Part Two of our conversation with Kelly Brennan, we go back to the beginning. Kelly shares how she first found running, what drew her to the sport, and how those early experiences laid the foundation for everything that followed. From discovering her competitive drive to learning the discipline and consistency the sport demands, Kelly reflects on how running slowly became more than just somethi...

In this episode, Coach, Eby and Coach Fiorentino discuss how recruiting really works timelines in reality check and what the parents role is. 

In Part One of our conversation with Kelly Brennan, we sit down with one of the most accomplished athletes in Baldwin Wallace history — and dig into the story behind the accolades. Kelly is a 4× All-American, a national runner-up, a 3× OAC Athlete of the Year, and a former school record holder in seven events. But this conversation goes beyond results on paper. We talk about her time at Baldwin Wa...

Recruiting isn’t just about times and marks. It’s about communication. In this episode, Coaches Fiorentino and Eby break down what college coaches actually look for when high school athletes reach out. We cover the do’s and don’ts of recruiting communication, what to expect on a call with a college coach, what belongs in an email, and the red and green flags that show up early in the process. Desi...

In this episode, we discussed why consistency is key

In this episode we talk about Winter Training

In this episode we recap 2025 XC Nationals in Spartanburg, SC

In this episode we talk about how running has evolved over time

The Mens team placed 4th at regionals, and the Womens team placed 15th. Dillon Hach punches his ticket to Nationals as an individual qualifier placing 11th

In this episode we talk about balancing life as a college athlete and ways athletes can better find a balance between life, academics, and sports.

In this episode we review the 2025 BW Cross Country Season, and look towards the future for Regionals!

How to deal with pressure.

In this episode we discuss burning out

In this episode we talk about trusting the process and how it directly contributes to your success in this sport. One key take away is open communication with your coach. Don't just trust the process but be involved with it.

In this episode we have an amazing conversation about training by feel and the profound effects it has.

In this episode we explore how to be focused.

In this episode we explore tapering and and how coach Eby tapers his team.

In this episode Coach Eby talks to coach Fiorentino about the recruiting process.

In this episode coach talks about team culture with coach Fiorentino

In this episode we give a recap on camp week.

Take some time to sit down and get to know our new recruiting intern

In this episode, we do a deep dive in to all the details of summer training, including how we do it in our program here at BW, and some useful tips you can use to kill your summer training this year!

In This Episode Coach Eby gives a power point presentation on his coaching and training that he gives his athletes at Baldwin Wallace University.   In This Episode: - Inside look at Coach Eby’s training philosophy for runners - Why consistency and doing “the little things” matter most - How the team structures aerobic, anaerobic, and speed development work - Tips on recovery, lifting, warm-ups, an...

In this episode of Relaxed and Fast, Coach Eby sits down with Carter and Hope to dive deep into the world of 10K training. They break down why athletes choose the 10K, personal experiences with the event, and how to structure a successful training week. Topics include: Building weekly mileage and smart cross-training Key 10K workouts like tempo runs and intervals Strength training to support milea...