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PODCAST

Relaxed and Fast

Relaxed and Fast showcases coach Joe Eby the Head Coach of Baldwin Wallace University’s Cross Country and Track & Field programs. In this podcast, we showcase how Coach Eby develops his athletes not only in athletics but in all areas of life. We also take a deep dive into training philosophies, how to achieve greatness in every area of life, and more!

sports running

All Episodes

23:27

Recruiting Ep 5:

Relaxed and Fast ·

2026/02/03

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 – team vibe, accountability, values 4. Personal Fit – independence, maturity,

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59:35

Ep 51: Dr. Aaron Locke

Relaxed and Fast ·

2026/01/29

OPENBW 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 Facial Distortion Model: FDM – FASCIA & RUNNERS Why fascia matters What makes FDM different Why

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32:27

Recruiting EP 4: visits

Relaxed and Fast ·

2026/01/27

OFFICIAL VS UNOFFICIAL VISITS EXPLAINEDUnofficial 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 about expectations and fit. WHAT A GREAT VISIT SHOULD FEEL LIKE - You can picture daily life there. -

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113:01

Ep 50: Alyssa Laughner

Relaxed and Fast ·

2026/01/24

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.

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56:10

Ep 49: The relationship between Cross Country and...

Relaxed and Fast ·

2026/01/22

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 track as two different sports, or one sport with different expressions? 4. What’s the biggest

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47:26

Recruiting Ep 3: How to reach out, follow up and make...

Relaxed and Fast ·

2026/01/20

Getting StartedWhen 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 communication can still be valuable for education and relationship-building, not offers. Why do

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40:20

Ep 48: Kelly Brennan part 2. How running shaped her life

Relaxed and Fast ·

2026/01/15

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 something she did — it became something that shaped who she is. We talk about the lessons running taught her

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51:00

Recruiting Ep 2: The process of Recruiting

Relaxed and Fast ·

2026/01/13

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

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91:42

Ep 47: Kelly Brennan part 1 Her time at Baldwin Wallace

Relaxed and Fast ·

2026/01/08

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 Wallace, the highs that came with success, and the lows that tested her identity, confidence, and love for

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39:54

Recruiting Ep:1 Recruiting Communication

Relaxed and Fast ·

2026/01/07

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. Designed for high school athletes, parents, and coaches, this episode offers clear, honest guidance to help

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49:15

Ep 45: consistency over intensity

Relaxed and Fast ·

2025/12/24

In this episode, we discussed why consistency is key

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39:20

Ep 44. Taking Downtime After XC and How to Come back...

Relaxed and Fast ·

2025/12/16

In this episode we talk about Winter Training

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44:08

Ep 43. 2025 XC Nationals Recap

Relaxed and Fast ·

2025/12/10

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

en

33:03

Ep 42. The Evolution of Running

Relaxed and Fast ·

2025/12/08

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

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35:34

Ep 41. 2025 Regionals Recap and An XC Nationals Preview

Relaxed and Fast ·

2025/11/19

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

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1:20

Ep 40. Balancing Life As A College Athlete

Relaxed and Fast ·

2025/11/12

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.

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24:45

Ep 39. 2025 XC Season Review & Regionals Preview

Relaxed and Fast ·

2025/11/05

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

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45:53

Ep 38. How to Handle Pressure

Relaxed and Fast ·

2025/10/29

How to deal with pressure.

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41:20

Ep 37. Athelte Burnout and How to Overcome It.

Relaxed and Fast ·

2025/10/22

In this episode we discuss burning out

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46:49

Ep 36. Trusting The Process

Relaxed and Fast ·

2025/10/15

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.

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57 results

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