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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

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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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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