Relaxed and Fast

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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!

  1. 1d ago

    Ep 76: Consistency over intensity

    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 on base. And on the days when you don’t have your best stuff, at least step up to the plate instead of staying on the bench. Whether you’re a high school runner, college athlete, coach, or parent, this conversation is about building habits that lead to long term success instead of chasing short term highs.

    57 min

  2. 3d ago

    Recruiting ep 25: XC in the Hills: Four Days That Can Change Your Running

    Can four days really change your running? We believe they can. In this episode, Coach Joe Eby and Coach Josh Fiorentino take you inside XC in the Hills, our four day high school cross country camp at Mohican State Park. We share why we started the camp, what makes it different from other running camps, and why we believe some of the biggest moments happen away from the stopwatch. From scenic trail runs and Camp Olympics to river floating, beach time, a pizza party, and an unforgettable dance party, every part of the experience is designed to help athletes grow as runners, teammates, and people. Whether you’re a high school runner looking to improve, a parent wondering what camp is all about, or a coach searching for ideas to build team culture, we hope this conversation gives you a glimpse into why this week has become one of our favorite traditions of the summer. If you’re interested in joining us this July, we’d love to have you! Register for XC in the Hills here: http://midohiorm.com/xc-in-the-hills.html As always, thanks for listening to Relaxed and Fast. If you enjoy the show, please subscribe, leave us a review, and share the episode with a runner, coach, teammate, or parent who would enjoy the conversation.

    30 min

  3. Jun 25

    Ep 75: Midwest Elite Recap – What Happened, What We Learned, and What's Next | Relaxed and Fast Podcast

    In this episode of the Relaxed and Fast podcast, Baldwin Wallace University Head Cross Country and Track and Field Coach Joe Eby and Coach Josh Fiorentino recap the 2026 Midwest Elite Meet held at George Finnie Stadium. This high school track and field invitational was built to bring together top distance running and sprinting talent from across the Midwest for a college-level meet experience, and the coaches reflect on whether it delivered on that vision. Joe and Josh discuss the original goals behind creating the Midwest Elite Meet, the feedback they received from athletes, coaches, and parents, and the standout performances, personal records, and close finishes that defined the day. They also take listeners behind the scenes of hosting a major track meet — covering meet management, working with officials and volunteers, weather adjustments, and the unexpected challenges they solved in real time. The episode closes with honest lessons learned, planned improvements for next year, and a bigger conversation about why high school track and field athletes deserve elite competition opportunities like this one. Whether you are a high school runner, a college track and field recruit, a parent navigating the recruiting process, or a coach interested in hosting and meet operations, this recap offers an inside look at building a championship-level high school track meet. Topics covered in this episode: The vision and goals behind the Midwest Elite Meet Standout races, PRs, and breakthrough performances Behind-the-scenes meet management and operations Lessons learned and improvements for next year Why elite competition opportunities matter for high school athletes Hosted by Coach Joe Eby and Coach Josh Fiorentino of Baldwin Wallace University Track and Field and Cross Country. Follow the program on Instagram: @bw_tf_xc Follow Coach Eby: @Run800met #RelaxedAndFast #TrackAndField #CrossCountry #HighSchoolTrack #DistanceRunning #TrackMeet #MidwestElite #BaldwinWallace #D3Running #CollegeRecruiting #RunningPodcast #TrackPodcast #XC #TrackNation #TrackFamily

    36 min

  4. Jun 23

    Recruiting Ep 24: What To Do When You Are Down To Two

    Down to your final two college programs and can't decide? In this episode of Relaxed and Fast, Baldwin Wallace University Head Track and Field and Cross Country Coach Joe Eby and Coach Josh Fiorentino walk recruits and parents through how to make the right college decision when both schools look great on paper. This recruiting-focused episode covers what college running recruits tend to over-value (uniforms, facilities, social media) versus the factors that should actually drive a final decision — academic fit, team culture, coaching relationships, and where you'll genuinely thrive over the next four years. The coaches share the tie-breaker questions they give their own recruits, plus the green flags to watch for on a visit and the things athletes don't think about until after they arrive on campus. Whether you're navigating NCAA Division III recruiting, weighing multiple offers, or supporting a high school distance runner through the process, this episode gives you a practical framework for choosing the right fit. Hosted by the coaching staff at Baldwin Wallace University. Follow the program on Instagram @bw_tf_xc and Coach Eby @Run800met. #CollegeRecruiting #TrackAndField #CrossCountry #D3Running #DivisionIII #CollegeRunning #RunningRecruit #DistanceRunning #NCAARecruiting #CollegeDecision #BaldwinWallace #RelaxedAndFast #TrackRecruiting #XCRecruiting #CollegeVisit

    26 min

  5. Jun 18

    Ep 74: Midwest Elite powered by Nike/second sole recap

    The Midwest Elite Meet delivered one of the most memorable nights in meet history. In this episode of Relaxed and Fast, Coach Joe Eby and Coach Josh Fiorentino recap an incredible evening at George Finnie Stadium where nine meet records fell, dozens of athletes ran season bests, and a new generation of stars announced themselves on one of the Midwest’s fastest tracks. The conversation starts with Megan Puleio’s historic double as she broke meet records in both the 800m and 1600m, then expands into the deeper story of the meet: why great competition creates breakthrough performances. Joe and Josh break down the boys 1600m that produced a wave of personal bests, Blake Glass’s near record 1:50.99 800m, and the underclassmen who may become some of the region’s biggest names over the next few years. The episode also highlights standout performances in the sprints, relays, jumps, throws, and hurdles, including record setting efforts from Cole Taylor, Hayden Keith, Dontrelle Bailey, Claire Liposky, Kamryn Wadsworth, and many more. Most importantly, the coaches discuss what athletes, parents, and coaches can learn from a meet like this. Why do some athletes thrive in deep fields? How should young athletes think about development? And what does this meet tell us about the future of track and field in the Midwest? Whether you competed, coached, watched from the stands, or simply love the sport, this episode celebrates the performances, the people, and the magic that made the 2026 Midwest Elite Meet special. Topics Covered: • Nine meet records in one night • Megan Puleio’s record setting 800m/1600m double • The boys 1600m breakthrough performances • Distance running development and race strategy • Sprint, hurdle, relay, and field event standouts • Underclassmen to watch in the coming years • Recruiting and coaching takeaways • Why great competition accelerates growth Thanks to every athlete, coach, parent, and volunteer who helped make the Midwest Elite Meet such a special event. Relaxed and Fast Podcast Hosted by Coach Joe Eby & Coach Josh Fiorentino Follow @bw_tf_xc and @Run800met for more content and updates.

    43 min

  6. Jun 16

    Ep 73: How Much Is Too Much? Weekly Mileage, Volume and Progression

    How many miles should a distance runner actually run? In this episode of Relaxed and Fast, Coach Joe Eby and Coach Josh Fiorentino of Baldwin Wallace University Track & Field and Cross Country break down weekly mileage, training volume, and safe progression for high school and college distance runners. There’s no magic mileage number—the goal is optimal mileage, not maximum mileage. Joe and Josh explain what running volume does for aerobic development, durability, and recovery, how coaches determine the right mileage for each athlete, and why consistency matters more than occasional big weeks. In this episode:  • Why mileage is one of the most debated topics in distance running  • What adaptations easy miles and aerobic volume actually create  • How coaches set mileage based on training age, injury history, sleep, nutrition, and life stress  • The signs an athlete is ready for more—and the signs they’re doing too much  • Common high school mileage mistakes and the Strava comparison trap  • What healthy progression looks like from freshman year of high school through college  • Why the transition to college training is so hard  • Rapid-fire mileage myths: junk miles, running the same as your teammates, and getting faster by running less Whether you’re a recruit building your training, a parent supporting a young runner, or a coach refining your philosophy, this conversation will help you train smarter for the long haul. Think in years, not weeks. Relaxed and Fast is the podcast from Baldwin Wallace Track & Field and Cross Country, covering distance running training, racing, and the college recruiting process for recruits, parents, and coaches at the D3 level. — Follow along: 📸 Program: @bw_tf_xc 📸 Coach Joe Eby: @Run800met #DistanceRunning #CrossCountry #TrackAndField #RunningPodcast #WeeklyMileage #TrainingVolume #CollegeRecruiting #D3Running #BaldwinWallace #RelaxedAndFast

    55 min

  7. Jun 11

    Ep 72: TFP: More Than a Motto

    Lots of teams have slogans. The best teams have standards. In this episode we dig into what “Team Family Pride” actually means—and why it’s more than something we put on a shirt or shout before a race. We break down all three words: what separates a real team from just a group of runners, why we call ourselves a family (and whether that happens naturally or has to be built), and what healthy pride looks like when it comes from the process instead of the result. We get into celebrating each other’s wins, showing up for teammates through injuries and hard seasons, and being proud of how you handled a race even when nobody was watching. We also talk about why TFP doesn’t end at graduation—how Team, Family, and Pride show up in careers, relationships, and life long after the spikes come off. Plus a rapid-fire round and a closing challenge for any recruit or new athlete trying to understand what this is all about. Because the strongest teams aren’t built on talent alone. They’re built on Team, Family, and Pride. — 🎧 Relaxed and Fast 📲 Instagram: @bw_tf_xc and @Run800met 🐝 Baldwin Wallace Cross Country & Track and Field

    43 min

  8. Jun 9

    Recruiting ep 23: The State Meet Recruiting Circus - Are We Doing This Right?

    What is recruiting supposed to look like?   In this episode of the Relaxed and Fast Podcast, Joe and Josh share their experiences from four days at the Ohio High School State Track & Field Championships at Jesse Owens Stadium. For Josh, it was his first time recruiting at a state meet. For both coaches, it sparked some important questions.   As athletes walked out of the clerking area after some of the biggest races of their lives, college coaches lined up to introduce themselves, hand out business cards, and gather contact information. It is a common scene at championship meets across the country, but it left Joe wondering: Are we helping create a positive memory for athletes, or are we getting in the way of one?   The conversation explores the realities of college recruiting, the pressure coaches feel to connect with athletes before another school does, and the balance between being proactive and being respectful. Joe and Josh discuss what athletes might actually want in those moments, what young recruiters should know, and how relationship based recruiting can still exist in an increasingly competitive environment.   Topics include:   • Recruiting at championship meets • The athlete experience after competition • Building authentic relationships • Recruiting ethics and etiquette • Lessons learned from a first recruiting trip • What great recruiters do differently   Whether you’re a coach, athlete, parent, or recruiting coordinator, this episode offers an honest look at the intersection of competition, opportunity, and human connection.

    31 min
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About

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!

Information

  • Creator
    relaxedfast
  • Years Active
    2025 - 2026
  • Episodes
    80
  • Rating
    Clean
  • Copyright
    © Copyright 2025 All rights reserved.
  • Show Website
    Relaxed and Fast

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