Relaxed and Fast

48:43

What Do You Tell Yourself When The Race Gets Hard?

Relaxed and Fast ·

2026/09/30

When a race gets hard, what do you tell yourself? And have you practiced those words before you need them?Coach Joe Eby and Coach Josh Fiorentino share how we help our athletes build a mental race plan by journaling what they want to say to themselves at different points in the race. We talk about choosing useful cues, responding when the race goes off script, and staying focused when doubt creeps in. We also discuss what to write afterward: an honest look at your thoughts, choices, and response to

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35:54

2026 Cross Country Mid-Season Recap

Relaxed and Fast ·

2026/09/23

Coach Eby and Coach Fiorentino of Baldwin Wallace University (BW) Cross Country — Ohio Athletic Conference, NCAA Division III — break down the first half of the 2026 cross country season.In this episode: Wooster Invitational season opener — freshman class breakthrough performances Michigan State Pre-Regional & Commodore Invitational — the squad's first split-meet weekend Ben Mourer '07 Memorial Classic — men's and women's teams both capture titles What's working in training, and what still

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36:43

The Base Is Built, Now What?

Relaxed and Fast ·

2026/09/16

Summer mileage is banked — so what comes next? Coach Eby and Coach Fiorentino break down Baldwin Wallace's transition from base-building into race-specific and sub-race-pace work, including how they decide when to make the switch, what a workout actually looks like in this phase, and how they coach athletes through the mental shift from "just run" to "run fast on purpose." Whether you're an athlete hitting race pace for the first time this season or a parent trying to understand what's changing in

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49:41

Rethinking Threshold: Lessons from Changing Our Approach

Relaxed and Fast ·

2026/09/09

Coach Joe Eby and Coach Josh Fiorentino of Baldwin Wallace University Cross Country and Track & Field break down how their threshold training philosophy has changed over the years — and why.In this episode of Relaxed and Fast, the coaches cover: •How BW's threshold workouts have evolved from early-career approaches to today •The shift from fixed pace to individualized, effort-based threshold work •How continuous vs. broken threshold sessions are used differently now •Why lactate awareness and

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14:11

2026 cross country schedule and season preview

Relaxed and Fast ·

2026/09/02

In this episode, Baldwin Wallace University Head Cross Country Coach Joe Eby and Coach Fiorentino break down the full 2026 BW Cross Country schedule — nine meets, five off weekends, and a championship path that runs through the Ohio Athletic Conference (OAC) and NCAA Division III postseason.Topics covered: •Season opener at Wooster (Wooster, OH) •Michigan State Pre-Regional (East Lansing, MI) — Varsity only, top 8 •Allegheny / Ben Mourer Invitational (Meadville, PA) •OWU/Lehigh split trip

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33:05

Behind the Scenes: A Day in Camp

Relaxed and Fast ·

2026/08/26

In this episode of Relaxed and Fast, Coach Joe Eby and Coach Fiorentino of Baldwin Wallace University Cross Country and Track and Field pull back the curtain on what a real day in the program actually looks like — no highlight reel, no filter.Topics covered in this episode: •What a full day actually looks like, hour by hour, from wake-up to lights out •How much of the day is running versus lifting, meals, class, treatment, and sleep •What recovery really looks like day to day, not just in

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38:23

Preseason Camp: More Than Running

Relaxed and Fast ·

2026/08/19

In this episode of Relaxed and Fast, Coach Joe Eby and Coach Fiorentino of Baldwin Wallace University Cross Country and Track and Field pull back the curtain on preseason camp — and why running is actually the smallest part of it.Topics covered in this episode: •What preseason camp is really designed to accomplish beyond fitness •Why coaches teach the “why” behind training, mental fitness, and goal setting instead of just handing out workouts •How intentional discomfort is used to build growth, and

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25:36

2026 Guardian Mile Recap

Relaxed and Fast ·

2026/08/13

Josh and Joe recap the Guardian Mile, including Joe’s own race and a streak that somehow keeps rolling: 28 straight years of breaking 5:00 in the mile.We talk about race day, what went well, what hurt, what I was thinking in the middle of it, and why this one meant a little more than just another time on the clock. We also get into what it feels like to keep chasing a standard for nearly three decades and how the reasons you compete change as you get older. A little racing, a little reflection,

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25:49

Recruiting Ep 30: The Drive Home: How to Debrief a...

Relaxed and Fast ·

2026/08/11

What should you actually talk about on the drive home after a college visit?In this recruiting episode, Coach Eby and Coach Fiorentino break down how recruits and families can debrief a campus visit while everything is still fresh. We talk about the questions worth asking, why the recruit should speak first, how to separate the shiny parts of a visit from the things that really matter, and how each visit can help you better understand what you are looking for in a college experience. The goal is

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34:30

Ep 80: Track and Field Cannot Afford an Off Year

Relaxed and Fast ·

2026/08/06

Track and field has incredible athletes, memorable performances, and some of the best competition in sports. So why does it keep making it harder for fans to stay connected?In this episode, Coach Joe Eby and Coach Josh Fiorentino talk about what happens when track and field goes a year without a traditional World Championship. They discuss why every season needs a clear destination, how the lack of a World Championship changes the energy around USA’s, and why taking a year off makes it harder to

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26:48

Recruiting Ep 29: Why the Sticker Price Is Not the...

Relaxed and Fast ·

2026/08/04

•The difference between a college’s sticker price and what families actually pay•Merit scholarships, need-based aid, grants, and athletic-related financial opportunities •Why recruits shouldn’t rule out a school based on the listed price alone •When to complete the FAFSA and how to start honest conversations with financial aid offices •How to compare final aid offers instead of just tuition prices •Key questions to ask coaches, admissions counselors, and financial aid reps about

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26:55

3:42.66: Josh Kerr Changes Mile History

Relaxed and Fast ·

2026/07/30

Josh Kerr called his shot, stepped onto the track at the London Diamond League, and ran 3:42.66 to break the mile world record.In this short episode, Coach Eby and Coach Fiorentino talk about what made the performance so powerful beyond the time itself. They discuss the courage it takes to publicly name a huge goal, the pressure that comes with it, and the years of ordinary work behind one extraordinary race. The conversation also explores what high school and college athletes can learn from Kerr’s

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35:45

Recruiting ep 28: Best runner on your team v becoming...

Relaxed and Fast ·

2026/07/28

Is it better to be the star right away, or to join a team where you’ll have to earn every opportunity? In this episode, we dive into one of the biggest decisions recruits face. We discuss the advantages and challenges of being an immediate impact athlete versus choosing a program that will push and develop you over four years. We talk about confidence, patience, competition, long term growth, and why the best fit isn’t always the place where you’ll be the best athlete on day one. It’s an honest

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49:45

Ep 79: Borrowing Brilliance

Relaxed and Fast ·

2026/07/23

No coach develops their philosophy in isolation.In this episode, Josh and Joe reflect on the coaches, mentors, athletes, and experiences that have influenced the way they think about coaching, leadership, and building relationships. They share stories about the lessons they’ve carried with them, the ideas they’ve borrowed over the years, and why the best coaches are always willing to learn from others. The conversation explores why every successful program has its own identity, how to adapt ideas

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27:50

Recruiting Ep 28: Parent help- admissions process

Relaxed and Fast ·

2026/07/21

The college search can be exciting, overwhelming, and emotional for both student athletes and their families. Parents want to help, but how involved should they be? In this episode, Coach Joe Eby and Coach Josh Fiorentino have an honest conversation about the role parents play throughout the recruiting process. They discuss how parents can be a source of support without taking ownership of the decision, how to communicate effectively with college coaches, what to pay attention to during campus

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57:54

Ep 78: What Not to Do This Summer

Relaxed and Fast ·

2026/07/16

Summer training can build the foundation for a great cross country season, but it can also create problems that show up weeks or months later. Coach Josh and Coach Eby discuss the biggest mistakes athletes make during the summer, why those mistakes happen, and how runners can train consistently without arriving at preseason injured, exhausted, or mentally burned out.

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31:32

Recruiting Ep 27: Advice for parents

Relaxed and Fast ·

2026/07/14

Choosing a college is one of the biggest decisions a family will make together, and the recruiting process can bring plenty of excitement, questions, and uncertainty along the way. In this episode of Relaxed and Fast, we’re talking directly to recruiting parents. We share what we’ve learned through years of coaching college athletes and recruiting hundreds of families, and we offer practical advice on how parents can play an incredibly valuable role without taking ownership of a process that

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72:26

Ep 77: The Championship Work Nobody Sees

Relaxed and Fast ·

2026/07/09

In this episode, Coach Joe Eby and Coach Josh Fiorentino dive into one of the most overlooked parts of distance running: the work that happens before and after the run. Summer is the perfect time to build strength, improve mobility, address imbalances, and develop the habits that pay off when championship season arrives. While everyone is putting in mileage, the athletes who commit to lifting, core work, strides, and corrective exercises often separate themselves when the races matter most. We

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30:28

Recruiting ep 26: What are coaches really evaluating...

Relaxed and Fast ·

2026/07/07

What do coaches really learn about a recruit during a campus visit? In this episode of Relaxed and Fast, Coaches Joe Eby and Josh Fiorentino talk through the recruiting visit from the coach’s side of the table. Most recruits think the visit is mainly about seeing campus, meeting the team, checking out the facilities, and deciding if the school feels right. And all of that matters. But coaches are also paying attention. We talk about the little things that stand out during a visit, from first

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57:05

Ep 76: Consistency over intensity

Relaxed and Fast ·

2026/07/02

Everyone wants the workout that changes everything. In reality, improvement usually comes from the workouts that don’t stand out at all. In this episode, we talk about why consistency is one of the most overlooked parts of training. We discuss the temptation to make up for missed days by hammering workouts, why that approach usually backfires, and why showing up day after day is what actually moves the needle. We also share one of the analogies we use with our team: stop trying to hit home runs. Get

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