The XLR8 Performance Lab Podcast

Ben Tilus
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  • RUNNING

Exciting, in-depth, and sometimes humorous conversations with experts in sports performance and human optimization across the globe. Including athletes, coaches, elite scientists, and self-experimenters, this show has it all. Hear directly from the source about all of the behind-the-scenes happenings in our sport and the ways they go about impacting it on a daily basis.

  1. 06/11/2025

    Fab Four On The Fast Track

    Send us a text Four state champions, four distinct paths, one honest conversation about what it really takes to get faster, stay healthy, and choose the right next step. We bring Lili, McKenna, Marissa, and Piper together to go beyond highlight reels and talk through the decisions, data, and doubts that shape a young distance runner’s future. From the moment Lili knew Texas felt like home to the twist that led Marissa to Arkansas after a rough race, you’ll hear how fit, team culture, and coach trust drive recruiting choices more than logos or hype. We dig into the science too. Lab testing isn’t just about paces on a sheet; it’s a confidence engine that turns training into targeted progress. Lili explains how winter structure fueled her spring breakout. McKenna shares how dialing iron and pacing solved mid-race fade. Piper talks about growing with the program since seventh grade and why evidence beats opinions when the pressure rises. Marissa adds the hard-won lesson of rebuilding after an unsustainable peak: sometimes you have to accept being slower today to be stronger tomorrow. You’ll also get the fun stuff that reveals race IQ—who wins an elimination 1200, what distance flips the odds, and how each athlete would beat the others with tactics that fit their strengths. Sit-and-kick or press from the gun? Late surge or controlled suffering? Their answers show a deep understanding of strategy and self. We close with clear goals—430 in the 1500, a 3K title defense, NXN bids, dropping track times—and generous peer praise that reminds us why community moves the needle. If you care about middle distance and distance running, recruiting decisions, training data, and the mindset behind big performances, this one’s packed with insight and heart. Subscribe, share with a teammate, and leave a review telling us which race tactic you’d choose and why.

    53 min

  2. 23/02/2024

    Does Tailored Training Even Matter?

    Send us a text As the indoor track season draws to a close, our athletes at XLR8 Performance Lab have left their marks on the record books. Join us for a recap of these monumental moments, including Addi Dorenkamp's record-smashing performance and Tommy Hensley's double victory. But it's not just about the wins; we're also peeling back the curtain on the transition our athletes make from our lab to their high school tracks, flourishing under the guidance of both our dedicated coaches and their school mentors. Ever wondered how elite athletes like Caleb and Addison tailor their training to their unique metabolic data? Strap in as we reveal the results of an intriguing social media poll and how we use this information to fine-tune their event matching and training regimes. There's an art to balancing an athlete's innate talents with the need for a well-rounded skill set, and we're diving into the methods that lead to personal records and undeniable progress—without the burnout. For those hungry for actionable insights, this episode is a goldmine. We're sharing the strategies that keep our athletes at the top of their game, drawing from top-tier coaching collaborations and data-driven improvements. And stay tuned; our upcoming episodes will be brimming with expert guest interviews, all presented in neat 20-minute packages for your listening pleasure. Whether you're an athlete, coach, or just someone who loves a good success story, this is an episode you won't want to miss.

    23 min

  3. 14/02/2024

    5 Reasons Long Slow Distance Running is Dumb! (And maybe a few reasons it's not...)

    Send us a text Is your endurance training really pushing you towards peak performance or just pushing you towards a plateau? Prepare to have your training beliefs tested as I, Ben Tilus, cut through the noise surrounding long slow distance (LSD) running. This episode isn't just another running commentary; it's a deep dive into why the one-size-fits-all approach to distance running might be derailing your athletic progress. As the XLR8 Head Performance Coach, I'm here to shake up the status quo by revealing how LSD could actually inhibit VO2 max improvements for certain athletes. We'll unpack the mysteries of muscle fiber composition, energy metabolism, and training periodization to help you discern whether LSD is your ally in the race for endurance or just a deceptive mirage on the marathon route to success. This session isn't just for the marathoners; sprinters and middle-distance runners also stand to gain or lose from the LSD debate. The episode moves beyond the track, examining the cultural phenomenon of high mileage as a digital badge of honor and its potential pitfalls. I'll steer you away from the pitfalls of training for applause and guide you towards training for applause-worthy performances. Whether you're lacing up for a competitive season or building a base in the off-season, this podcast is your personal pacer, setting the tempo for an individualized training regimen fortified by professional insights, like those gleaned from bloodwork. Strap on your headphones and let's break away from the pack together. Subscribe and follow to ensure you never miss a step towards smarter training and superior performance.

    16 min

  4. 29/12/2023

    Breaking Boundaries: Elov Osslon's Record-Setting Journey in Ultramarathons

    Send us a text In this  episode, we dive into the world of ultramarathon racing with Elov Olsson, a Swedish sensation in the running community. Elov's story is one of passion, dedication, and an unwavering commitment to pushing the limits of human endurance. Elov Olsson recently made headlines by breaking records at the Tunnel Hill 100 Mile race, one of the most challenging ultramarathons in the world. With an astonishing finish time of 11 hours, 26 minutes, and 19 seconds, he secured his place as the third-fastest 100-mile finisher in history. Join us as we explore Elov's extraordinary journey, from his early beginnings in running to conquering both flat, runnable terrains and rugged mountain courses. We delve into the nitty-gritty of his training regimen, nutrition strategies, and recovery techniques that have propelled him to become one of the best ultramarathon runners globally. Elov's story is not just for seasoned athletes; it's a testament to the power of resilience, grit, and the pursuit of dreams. Whether you're a passionate runner or simply in search of inspiration, this episode will leave you motivated to chase your own goals. So lace up your shoes and get ready to hit the trail with Elov Olsson, an athlete who embodies the spirit of pushing boundaries and redefining what's possible in ultramarathon running.

    40 min

  5. 22/12/2023

    Fueling Athlete Success: Mike Gettemy's Coaching Revolution with XLR8 Performance Lab

    Send us a text 🎙️ Fueling Athlete Success with Mike Gettemy's Coaching Revolution In this inspiring episode of The XLR8 Performance Lab Podcast, we sit down with Mike Gettemy, a dedicated physical education teacher and accomplished coach at Ankeny Centennial High School. Mike's journey into the world of coaching began years ago, leading cross country and track teams, and guiding athletes toward their full potential. However, it was a pivotal encounter with XLR8 that reshaped his coaching philosophy and ignited a revolution in athlete development. Join us as we explore Mike's remarkable story, from his early days in athletics to his deep-rooted passion for coaching. Discover how his collaboration with XLR8 has transformed not only his approach to training but also the lives of the athletes he guides. Mike shares invaluable insights into the changing landscape of coaching and the evolving needs of today's athletes. We delve into the importance of fueling success through innovative training methods, mental conditioning, and a holistic approach to athlete well-being For more information about Mike, his coaching journey, and XLR8, visit our website at https://www.xlr8-performancelab.com/ or connect with us on social media @XLR8performancelab. If you enjoyed this episode and want to stay updated on future releases, don't forget to subscribe and leave us a review on your preferred podcast platform. Your feedback fuels our mission to bring you more inspiring stories, expert insights, and actionable advice.

    34 min

  6. 08/12/2023

    Chasing Olympic Dreams: The Austin O'Brien Training & Story

    Send us a text In this inspiring episode, we sit down with Austin O'Brien, a semi-pro runner for Runablaze Iowa and certified mental performance coach. Austin's remarkable journey from an all-America college athlete to a dream of making it to the Olympic Trials is nothing short of extraordinary. We delve into Austin's story, which began with an unexpected transition from professional basketball aspirations to cross country. His rise in the sport led him to Central College, where he played a pivotal role in transforming the cross-country program. Yet, it was only the beginning of his incredible running adventure. Austin's determination and unwavering commitment to excellence drove him to pursue a marathon, an event he had never run before, with the goal of reaching the U.S. Olympic Trials. Against all odds, he achieved this dream, earning a spot among the contenders in Atlanta in 2020. However, as with any journey, there were setbacks and challenges, including a DNF at the Trials and the unexpected arrival of the COVID-19 pandemic. But for Austin, setbacks are opportunities for growth and motivation. Now, Austin O'Brien is setting his sights on the 2024 Olympic Trials, determined to become a true contender. He shares insights into his training regimen, mental preparation, and how he turns disappointments into fuel for success. Austin's dedication to improvement, both physically and mentally, is truly inspiring, and his story serves as a testament to the power of perseverance and unwavering belief in one's dreams. Tune in to gain valuable insights into the world of a dedicated athlete and mental performance coach who knows that success is a journey, not just a destination.

    1h 4m

  7. 25/11/2023

    The Mental Game: What Made Matthew Schaul's Jump in Performance Possible

    Send us a text In this episode of the XLR8 Performance Lab Podcast, we dive deep into the world of mindset and performance with an athlete who's seen remarkable growth in their running journey. Join us as we sit down with Matthew Schaul, a standout runner from a small 1A school who's recently emerged onto the Iowa running scene. Matthew's story is not just about physical training; it's a testament to the transformative power of the mind. We explore how a pivotal mindset shift, facilitated by his experiences at XLR8, became the driving force behind his extraordinary improvement. Discover how surrounding oneself with individuals who excel beyond our current capabilities can serve as a catalyst for personal and athletic growth. Matthew shares invaluable insights into the importance of mental fortitude, goal-setting, and cultivating a supportive community of peers and mentors. Whether you're a fellow athlete, coach, or anyone seeking inspiration for unlocking your full potential, this conversation is bound to leave you with a newfound appreciation for the mental game of sports. Join us as we unravel the compelling journey of Matthew Schaul, and gain valuable lessons and strategies that can elevate your own performance, both on and off the track. Don't miss this episode where the mental game takes center stage and showcases the incredible possibilities it can create. Tune in and get ready to fortify your mindset for success.

    29 min

  8. 17/11/2023

    New Horizons: The Ever-Shifting Priorities of Jackson Mace-Maynard

    Send us a text Join us in this insightful episode of the XLR8 Performance Lab Podcast as we sit down with Jackson Mace-Maynard, a talented athlete whose journey from high school star to college athlete is filled with twists and turns. Jackson's story is one of resilience, tough decisions, and unwavering determination. As a high school junior, Jackson's breakout race left a lasting impression, attracting the attention of colleges across the country. He ultimately chose the Air Force Academy, setting his sights on a promising collegiate career. However, as life often does, it threw unexpected challenges his way. Jackson faced injuries during Basic Cadet Training, forcing him to reevaluate his path and take a break from running. Balancing 18 credit hours, rehab, and military training wasn't easy, and he reached a point where he needed to step back from the sport he loved. In this episode, Jackson shares the mental and emotional challenges he encountered during his lowest moments and how he made the difficult decision to step away from running. He describes the shift in his perception of running, from a source of self-improvement to an idol in his life, shedding light on the complex relationship athletes can have with their sport. Now at Montreat College, Jackson contemplates putting his running shoes back on, and he discusses the support he's received from his coach and the Montreat College community. His story is a powerful reminder that life's journey is filled with unexpected twists, and it's how we adapt and grow through these challenges that truly defines us. Whether you're an athlete facing tough decisions or someone seeking inspiration in the face of adversity, Jackson's story offers valuable insights and lessons. Tune in to this episode for an engaging conversation about resilience, transformation, and the enduring spirit of an athlete.

    1h 20m
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About

Exciting, in-depth, and sometimes humorous conversations with experts in sports performance and human optimization across the globe. Including athletes, coaches, elite scientists, and self-experimenters, this show has it all. Hear directly from the source about all of the behind-the-scenes happenings in our sport and the ways they go about impacting it on a daily basis.

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