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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

59:57

Ep 63: Developing a Kick: How to Finish Fast When It...

Relaxed and Fast ·

2026/04/09

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 positioning and decision-making play such a big role late in races. We also get into the mental side of

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23:04

Recruiting ep 14: when to visit spring, summer, fall

Relaxed and Fast ·

2026/04/07

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 your timeline is ideal or just what life allows. We talk through: What spring visits are really about

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49:10

Ep 62: Who you become because of who you run with

Relaxed and Fast ·

2026/04/02

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

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32:18

Recruiting Ep 13: Finding Your Academic Fit in...

Relaxed and Fast ·

2026/03/31

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 why major alignment matters more than most recruits realize. We talk about how to approach choosing a

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45:05

Ep 61: Defining Success After College Athletics | The...

Relaxed and Fast ·

2026/03/26

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 areas that define long-term success: Who you become as a person How prepared you are for life and

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29:10

Recruiting Ep 11: Four Year Plan

Relaxed and Fast ·

2026/03/24

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. We break down: What we look for beyond times and marks How we project an athlete’s ceiling How we

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26:33

Recruiting Ep 11: Discern, Don’t Just Decide

Relaxed and Fast ·

2026/03/17

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 who they are and who they want to become.

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46:08

Ep 59: How We Structure A Day And Why

Relaxed and Fast ·

2026/03/12

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 with drills and skill work to prepare the nervous system, transitioning into warm-up running, and then

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23:25

Recruiting Ep 10: Culture Building with Recruiting

Relaxed and Fast ·

2026/03/10

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 culture fit Building recruiting classes that elevate teammates Evaluating character and leadership

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53:39

Ep 58: The Habits You Build Now Are the Habits You...

Relaxed and Fast ·

2026/03/05

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 the habits we’ve built, and why the routines you practice now shape your future as a leader, teammate,

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27:13

Recruiting Ep 9: Mental Health in Recruiting: Beyond...

Relaxed and Fast ·

2026/03/03

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. You’ll learn: • Red flags to watch for in performance-driven identity • Green flags that signal

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46:01

Ep 57: Development in Years Three and Four:...

Relaxed and Fast ·

2026/02/26

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 difference between talent and competitive maturity. Leadership starts showing up in daily standards, not just

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26:20

Recruiting Ep 8: Times Don’t Tell The Whole Story Part 2

Relaxed and Fast ·

2026/02/24

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.

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53:01

Ep 56: The First Two Years: Building the Foundation

Relaxed and Fast ·

2026/02/19

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 see yet. Not just the times they can run, but who they can become if they truly buy in. Long term

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27:55

Recruiting Ep 7: Times Don't Tell the Whole Story

Relaxed and Fast ·

2026/02/17

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 conferences. How cross country performance impacts track recruiting. Segment 2: Context Is Everything

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23:59

Ep 55: Sam Sikorski school record in the 800

Relaxed and Fast ·

2026/02/14

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 moment.” Talk about the race… when you crossed the line and realized you’d just broken the school record,

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23:01

Ep 54: mid season recap indoor 2026

Relaxed and Fast ·

2026/02/12

Baldwin Wallace 2026 Indoor Track Season Recap — Podcast EditionTime 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, also had everyone run the 4x4!! We had about 30 alumni come back, quite a few participated in the

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20:32

Recruiting Ep 6: A Place for Everyone

Relaxed and Fast ·

2026/02/10

OpeningWhat 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 team? scorers culture builders quiet standard-raisers What does success look like for

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35:39

Ep 53. A la cart menu

Relaxed and Fast ·

2026/02/07

A La cart talk from the 2026 Coach's Convention

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59:30

Ep 52: Structure v. Freedom

Relaxed and Fast ·

2026/02/05

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.

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57 results

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