PEAC- Train Like a Girl: enhancing performance & wellbeing of GIRLS IN SPORT

sampsonannemarie

Welcome to PEAC- train like a girl, a podcast by GIRLS IN SPORT for GIRLS and coaches in sport. We’re here to amplify your voice- it deserves to be heard. At PEAC, we are a SAFE place for GIRLS to hang out, learn, grow, and build community. We empower GIRLS IN SPORT and coaches with the knowledge, resources, and support we think is necessary in todays athletic environments to thrive. Join us for bold conversations about the experiences of GIRLS IN SPORT. Our discussions will make you laugh, cry, cheer, get frustrated, and rethink the future of girls in sports for generations to come. Whether you’re walking, commuting, or cleaning your bedroom, take us with you. Follow us, check out our website, consider making a donation and share with a female athlete or coach you love!

  1. 17h ago

    USATF U20 Cross Country Champion: Duke's Victoria Garces on Fueling, Recovery, and Running Her Own Race

    USATF U20 Cross Country Champion: Duke's Victoria Garces on Fueling, Recovery, and Running Her Own Race Victoria Garces is a sophomore distance runner at Duke University, originally from Midland, Michigan (Herbert Henry Dow High School). In 2025 she won U20 gold in the 6K at the USATF Cross Country Championships in Portland with a time of 21:07.0. She competes across the 1500m, 3000m, 5000m, and 6K cross country, and was named to the 2026 Outdoor All-ACC Academic Team. This episode digs into how she got from a Michigan high school program to a national title, and what it actually takes — physically, mentally, and nutritionally — to hold that pace. "I am going to take fueling more seriously!!" — Victoria Garces That line captures where Victoria is right now: year two into Division I racing, and finally treating fueling and recovery as part of the training — not an afterthought to it. Her Story Victoria's jump from Michigan high school running to Duke's Division I program was, in her words, smoother than expected. She settled into a five-day-a-week training rhythm and — critically — recovery was prioritized from the start rather than added in later. "Transition was smooth. Run 5 days per week. Recovery prioritized." — Victoria Garces Ask her when she knew she had something real, and the answer is precise: "When I broke 19, I knew I could be good." — Victoria Garces That breakthrough — dropping under 19 minutes — was the moment running stopped being just something she did and became something she was genuinely chasing. The USATF U20 Win Victoria's U20 gold in the 6K at the 2025 USATF Cross Country Championships in Portland came with a time of 21:07.0. Racing across the 1500m, 3000m, 5000m, and 6K, she's built a range most college runners don't carry — a versatility that's clearly paying off. FIT — Female Integrated Training Yearntwo into Duke's program, Victoria's training has settled into a clear structure: five runs a week, with recovery treated as a built-in part of the plan rather than something squeezed in around it. Balancing four different race distances — from the 1500m up through the 6K cross country — means her week has to flex between speed and endurance work without her losing the sharpness that got her to Portland. EAT — Energy, Appetite, Timing Victoria is candid about fueling being an area she's still working on — and one she's committed to taking more seriously as her training load grows. "I am going to take fueling more seriously!!" — Victoria Garces It's a simple line, but it points to something a lot of young female athletes wrestle with: treating food as part of performance, not something separate from it. REST — Recovery, Enrichment, Sleep, Technology This is where Victoria was the most candid — and it's clearly where a lot of her recent growth has come from. With 8 a.m. practices, sleep isn't optional; it's the recovery tool she leans on hardest. "I have an amazing roommate who loves to sleep and goes to bed by 10 PM. Practice is 8 AM — sleep is the best recovery!" — Victoria Garces She's also learned to let go of perfectionism in favor of consistency: "Practice being real, not perfect." — Victoria Garces Her roommate — also a cross country runner — has become a built-in support system: they socialize at dinner, do homework together, and keep each other on track. Victoria's advice for making it all work is simple and repeatable: "Make a schedule and hold yourself accountable." — Victoria Garces Closing / Legacy Asked what she wishes she'd understood earlier, Victoria points straight to identity — and how much freedom she found once she let go of an old assumption. "I thought to be one of the best runners, running had to be your identity — that to have success, it was all you were. Mentality makes a big difference. The mental game makes a difference. Lock in on building confidence." — Victoria Garces From a Michigan high school program to U20 national champion, Victoria Garces is proof that the sport can be something you're serious about without letting it swallow everything else. New episode of PEAC — Train Like A Girl, available wherever you get your podcasts. #PEACpodcast #TrainLikeAGirl #VictoriaGarces #DukeRunning #USATF #CrossCountry #WomensRunning #StudentAthlete

  2. Aug 11

    State Qualifier, Record-Breaker, Coach: Diana Crumrine-Carson's Hurdles Journey

    State Qualifier, Record-Breaker, Coach: Diana Crumrine-Carson's Hurdles Journey PEAC — Train Like a Girl Episode: Diana Crumrine-Carson (Holy Trinity —Cross Country, Track, and Volleyball Coach)  About this episode Diana Crumrine-Carson wasn't athletic as a kid. She started in ballet, then moved to figure skating — and didn't make it past tryouts. She tried out for her school's cheerleading team and didn't make that either. When she wanted to play softball, the season got cancelled. Then her PE teacher mentioned the team needed track athletes, and Diana — who just wanted to be part of something — gave it a shot, even after her mom told her "hurdles are for horses." Her coaches, Jody and Deb, were goal-oriented people who let Diana set big goals of her own. She went on to qualify for state and break a school record, then competed at North Central College. That experience is what pulled her into coaching — a career change driven by her love of the sport — and she now teaches and coaches hurdles at the middle school level. In this episode, Diana talks about the winding, rejection-filled path that led her to the sport she now coaches, what she's had to unlearn moving from athlete to coach, and how she helps young female athletes build a healthy relationship with training, fueling, rest, and their own sense of self-worth. Notable quotes from Diana "Hurdles are for horses." — her mom, before she understood what hurdles were and what a gift her daughter had. "You're not a runner yet." "Your value is not defined by making a team." "Be a great, strong support system for your athletes." "Comparison is the thief of joy." "Be the champion of your life." Highlights:  A consistent mindset matters more than natural talent — anyone can learn to be good. Parents and family should be their athlete's biggest cheerleaders, not another source of pressure. Nutrition fundamentals: protein, carbohydrates, and hydration — and why a PE teacher's perspective on fueling is a differentiator. Being cut from ballet, figure skating, cheer, and softball didn't make Diana less athletic — it made her tougher, and shaped the coach she became. Diana currently competes in USA Masters Track & Field (ages 25–100+), across all track and field events, at national meets and world championships — but says she still misses the competitive team environment. So much passion in this episode; tune in.

  3. Jul 28

    Don't Play Small: Addie Dieckmeyer on Coaching Girls Lacrosse the Right Way

    Don't Play Small: Addie Dieckmeyer on Coaching Girls Lacrosse the Right Way Guest: Addie Dieckmeyer, Head Girls Lacrosse Coach at Barrington High School, Club Director of Second City Lacrosse, and IGLCA Coach of the Year. A former attacker at Webster Groves High School (St. Louis) and North Central College, Addie coached at Saint Viator High School before taking the helm at Barrington. In this episode, Addie traces her path from multi-sport kid to college lacrosse player to head coach, and unpacks how she builds a program around the whole athlete — not just the scoreboard. In This Episode Addie starts in youth softball and multiple sports before falling for lacrosse, a game she'd never even heard of growing up. She talks about how the sport gave her a social home, how she's learned more as a coach than she ever did as a player, and an early experience with a male coach that left her uncomfortable — a moment that shaped how she thinks about representation and safety in girls' sports today. Her take: an all-male coaching staff isn't good enough, transparency matters, and athletes need to externalize their feelings and get an outside perspective rather than sitting alone with self-doubt. She explains how coaching found her — through D3 coaching and travel teams — and why leading a girls' program specifically appealed to her, including the importance of bringing in mental health professionals to support her athletes. On coaching philosophy, Addie draws a hard line: failure isn't about losing, it's about not competing. She recalls facing a #1-ranked York team and how her players stayed focused on effort and their own game rather than the outcome, playing with confidence and mutual respect. "You will win, or you will learn." Her honest admission: the kids often motivate the coaches more than the other way around. FIT — Female Integrated Training Addie walks through her twice-a-week training structure (one strength day, one speed day, plus lacrosse skills), how her performance staff supports the coaching team, and how training is adapted around growth, puberty, and the menstrual cycle. She also addresses the lingering resistance some girls have toward lifting weights. EAT — Energy, Appetite, Timing A team nutritionist talks fueling, hydration, and timing with the athletes. Addie describes practical tools like team snack bags and hydration routines (including "N-2" hydration prep), and how she approaches conversations about under-fueling without making it about weight. REST — Recovery, Enrichment, Sleep, Technology Sleep is priority number one — Addie targets 9 to 10 hours a night and sees the impact on both physical and mental performance. She talks about building recovery into the season rather than treating it as optional, and how she pushes players to find identity and value outside lacrosse. A core theme: every player has a role, not just the top scorers, and understanding that role — cheerleader, accountability partner, teammate — is what creates real buy-in. "Not everyone is the top scorer. But all roles matter." Leadership & Team Culture Addie addresses how she handles competition for playing time — clear roles and firm boundaries take the politics out of it, leaving work ethic as the deciding factor. Team bonding plays a big part in making that culture stick. She also shares a moment of watching a player grow up right in front of her. Closing Thought "Confidence to be themselves, don't play small. Women are taught to be people pleasers — please yourself and make your mark."

  4. Jul 15

    Trusting the Process, All the Way to Duke, with Sunny Weber

    Trusting the Process All the Way to Duke: Sundara "Sunny" Weber Her Story Sunny started running cross country in 5th grade — and almost quit mid-season. Her mom said no, and that turned out to be the turning point: Sunny fell hard for the sport instead. Early on, the motivation was simple: her family let her stay in a hotel if she won a race. It didn't take long before something bigger clicked — she found out she was competitive. Freshman year, her training stayed intentionally low-mileage — saving her legs for college, long before Duke was even a certainty. "This isn't a chore." — Sunny Weber That line sums up her whole approach. This conversation covers how Sunny trains, fuels, and recovers as a female athlete — and what she's carrying with her to Duke. FIT — Female Integrated Training Sunny's training has changed with every season, especially the adjustment to a new coach and learning to trust an unfamiliar training plan. "Trusting in him, my new coach..." — Sunny Weber She's had to build her own definition of what training success looks like, rather than measuring herself against others: "Comparison stold my joy— I learned to do what works for me." — Sunny Weber That extends to how she uses (or doesn't use) technology to track her training: "Mindset — not trying to judge myself on Strava." — Sunny Weber Recovery and consistency are treated as non-negotiables — mobility, strength work, and fuel are all part of the plan, not afterthoughts. Training alone, especially over the summer without teammates, has been one of the harder adjustments — something she expects to shift once she's training on a full college schedule. EAT — Energy, Appetite, Timing Fueling as a distance athlete isn't always intuitive, and Sunny has had to learn to eat even when her body isn't telling her to. "Eating can be hard — not hungry after a long run — but I know if I do, I will recover better." — Sunny Weber "Running suppresses appetite, and foods that are easy and simple help me stay fueled!" — Sunny Weber Her go-to fuel sources are simple by design: a protein smoothie (16g protein) or a straightforward plate of chicken, rice, and veggies. Fuel isn't an afterthought — it's a priority, aimed at meeting real energy needs rather than restricting them. The conversation also touches on body image — and the long view Sunny's learned to take: "Understanding long-term hurt versus long-term success." — Sunny Weber REST — Recovery, Enrichment, Sleep, Technology Recovery is one of the areas Sunny takes most seriously: 8–9 hours of sleep a night, an early bedtime, and a training philosophy that treats rest as part of the work, not a break from it. Recruiting & Duke Sunny describes the recruiting process as overwhelming — and grounding. She stayed open to all options, including the possibility of studying biology on a pre-med track. In the end, it was the people who made the decision clear: she loved the campus, loved the coaches, loved the future teammates. What stood out most was how the coaching staff made her feel — "Coaches see her as a person, not a number." — Sunny Weber As she looks ahead to Duke, she's excited for a new team and new people, but honest about the nerves that come with leaving home and adjusting to a heavier academic load. Closing / Legacy Sunny's advice to her younger self, and to any girl just starting out: have patience. Results — and race times — often show up later than you'd expect. For Sunny, some of her biggest breakthroughs came from trusting a process that didn't pay off immediately. New episode of PEAC — Train Like A Girl, available wherever you get your podcasts.

  5. Jul 12

    Coaching High School Runners with Coach of the Year, Deb Revolta

    Coaching High School Runners Deb Revolta Girls Cross Country & Track Coach, Barrington High School (Barrington, IL) Deb Revolta has spent decades building one of the most respected girls' cross country programs in Illinois — and she's done it with a simple philosophy: culture, buy-in, and trusting the process.  Named Illinois Girls' Cross Country Coach of the Year by the Illinois Track and Cross Country Coaches Association, Deb led Barrington to a state championship in 2003, then waited over twenty years for the program's next title in 2024 — a race that came down to a single point separating three teams. She defended that title again in 2025, making Barrington and Revolta the fourth conference program ever to win multiple girls cross country state championships.  The program now holds 10 team championship trophies, and Fillies athlete Mia holds the course record at Detweiller Park in Peoria (15:53.40). But before all of that, Deb was a high school girl in 1974 — a time when there weren't many sports for girls at all, and no cross country to speak of. She ran the mile and the two-mile, got mad about placing last, and decided she was going to be #1. A male coach never quite understood what was going on in her head. It was a woman — her friend and coach Jody Gitelis — who came in, talked to her, and changed the course of her life. Deb has spent her coaching career giving that back. "You only have so many great races in you." "We will not be the same team in August that we are in September." "You care about them as a person — that's how you get the buy-in." "Physical fitness won't get you over the hump — buy-in and trusting the process will." "Success is not winning — we are still fighting to do our best."

  6. Jun 24

    Track and Field Hall of Fame Coach, Jody Gitelis: Good Coaching

    Guest: Jody Gitelis | Track & Field Coach Jody Gitelis spent 36 years coaching track and field at Barrington High School in Barrington, IL, building one of the most decorated programs in Illinois history — 92 conference championships, 141 sectional championships, and 9 individual state championships. Jody coached the Barrington High School Fillies to two second-place State titles and 1 Team State Championship.  She was among the first women to coach track and field in what was very much a man's world, and she never let that stop her. She now coaches at Bishop Gorman Catholic High School in Nevada. In this conversation, Jody talks about what it really means to trust the process — not as a cliché, but as a daily practice. She shares how she built a culture where athletes competed from their own desire rather than their parents' pressure, why she chose consistency over intensity and fundamentals over fads, and how the mental side of sport became central to everything she taught. Jody is also refreshingly honest about what she believes separates good coaches from great ones: connection. Expertise alone doesn't move people. What We Cover: What it was like being one of the first female coaches in a male-dominated sport — and how she navigated it with conviction and a deep breath Why "it's a process" is more than a mindset — it's a coaching methodology The shift she noticed in kids and parents over 36 years, and how she adapted Her approach to hard days: deciding in advance how you'll deal with them The role of visualization, mantras, and positive self-talk in athletic performance The story of bringing her two-week-old to the State meet — and what happened when she asked for a nursing parking pass The books that shaped her philosophy: The Power of Your Subconscious Mind and The Secret What she defines as her greatest success as a coach Key Quotes: "Everyone wants an expert — but without connection, nobody cares what an expert you are." "There are no given spots. It's a creation that is ever-changing. We are always tweaking and seeing how they work to do their best." "Thoughts have energy. Write them down and say them out loud." "Hard days are going to come, and you have to decide how you're going to deal with them." Resources Mentioned: The Power of Your Subconscious Mind — Joseph Murphy The Secret — Rhonda Byrne Loved this episode? Share it with a coach or athlete who needs to hear it. The podcast grows through word of mouth, and we're grateful for every share.

  7. Jun 11

    Mental Health & the Female Athlete with Audrey Grunst, LCSW | Simply Bee Counseling

    About the Guest Audrey Grunst is a Licensed Clinical Social Worker (LCSW) and founder of Simply Bee Counseling, a therapy practice focused on age 5+ through the lifespan, including therapy, dietician, medication management, and neuropsychological testing, located in Vernon Hills, IL, with a specialization in athletes. She is also a former Division I athlete and youth 3-sport athlete (softball, volleyball, and track), giving her a firsthand perspective on the unique pressures young athletes face. Episode Overview In this episode, Audrey digs into the intersection of mental health and athletic performance for female athletes. She shares her framework for understanding the difference between mental health and mental performance, explores her copyright Growth & Resiliency Model(C), and unpacks the realities of disordered eating and RED-S in sport. Key Topics Discussed Mental Health vs. Mental Performance Self-awareness of "The Big 4" is the foundation of Audrey's model — thoughts, emotions, physical sensations, and urges. Mental performance is the hardware (brain) and software (mind). Skills are something we already have; tools are what we learn and build. Growth & Resiliency Model Built around self-awareness Key emotional states to watch: Hungry, Angry, Lonely, Tired (HALT) Daniel LaGrange, reference: "soft, warm, gentle little bird — sweet little bird; scary spider lays on the bird" REDs: Relative Energy Deficiency in Sport Eating Disorders vs. Disordered Eating Eating disorder = diagnosed, impacting school schedule, sleep, eating with friends Disordered eating = slower symptom train, part of abnormal development When to Seek Help: More bad days than good days Is the duration going on too long, or is it happening quickly? Subjective experience matters; a setback is still a setback For Coaches & Parents: Values → Non-judgment, thoughtful inventory Tips for athletes to help parents/caretakers understand: they need a parent, not a coach Unconditional love. Letting parents off the hook; stay in your role Key Quotes On parents who want to play the role of coach: "Don't. Talk to them about everything except performance. Athletes don't need another coach — they need a parent." On what to tell an athlete who thinks they are experiencing anxiety: "Take a step back. Ask yourself — has this been going on a long time, or is this a hot minute?" Questions Explored in This Episode What percentage of athletes at Simply Bee are already experiencing symptoms when they arrive? What is an eating disorder, how does it differ from disordered eating, and when is it time to seek professional help? How can we understand harmful patterns of exercise — is there a term like compulsive exercise or exercise addiction? Sport often supports mental health — so what are the effects when it instead triggers problems? How do we step back and assess: has this been going on all the time, or is it a hot moment (catastrophizing)? Coach or athlete: who takes the lead? Connect with Audrey & Simply Bee Counseling https://www.simplybeecounseling.net/

  8. Jun 5

    An Inside Look at Mindset and Performance with Shania & Rianna Tandon

    Episode Summary In this powerful episode, sisters Shania and Rianna Tandon sit down with hosts Carson and Annemarie to talk about injury comebacks, the recruiting process, identity in sport, and what it really means to show up for yourself when the path gets hard. Shania's Story — Comeback & Commitment Shania opens up about navigating a serious injury and the mental work required to trust the process. Her comeback wasn't just physical — it required redefining what commitment looks like when your normal habits are no longer available. Instead of running toward her goal of competing at the state track meet, her new habit became simply walking without crutches. She shares how adaptability, staying in her own lane, and refusing to find her identity in sport kept her grounded and moving forward. Rianna on Recruiting — Put Yourself Out There Rianna gets real about the college recruiting cycle. Her message is clear: write the letters, make the calls, send the texts, and don't be afraid of the no. Not every coach will respond — but the ones who want you will. Learning how to handle rejection is a skill, and Rianna sees it as one of the most valuable things a young athlete can develop. Shared Wisdom — Comparison, Perfectionism & Adversity Together, the sisters tackle the comparison trap with a mindset that's both honest and refreshing: we all have different paths, and there's room for all of us at the top. When one of us wins, we all win. They also discuss the cost of perfectionism and why being present over perfect has served them far better than chasing flawless outcomes. On adversity, Rianna puts it simply — everyone faces it, it's just a matter of when. The goal is to be prepared to show up, whatever path you're on. Accountability & Hard Conversations Rianna reflects on the value of honest coaching, crediting Coach Iverson for holding her accountable while also making her feel genuinely seen and supported — a reminder that the best coaches challenge you and champion you at the same time. This episode is for every young athlete who has ever felt derailed, overlooked, or afraid to fail. Shania and Rianna remind us that the setback is part of the story — and the comeback is always worth it.

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About

Welcome to PEAC- train like a girl, a podcast by GIRLS IN SPORT for GIRLS and coaches in sport. We’re here to amplify your voice- it deserves to be heard. At PEAC, we are a SAFE place for GIRLS to hang out, learn, grow, and build community. We empower GIRLS IN SPORT and coaches with the knowledge, resources, and support we think is necessary in todays athletic environments to thrive. Join us for bold conversations about the experiences of GIRLS IN SPORT. Our discussions will make you laugh, cry, cheer, get frustrated, and rethink the future of girls in sports for generations to come. Whether you’re walking, commuting, or cleaning your bedroom, take us with you. Follow us, check out our website, consider making a donation and share with a female athlete or coach you love!

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