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The XLR8 Performance Lab Podcast5 Reasons Long Slow Distance Running is Dumb! (And maybe a few reasons it's not...)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...2024-02-1415 minThe XLR8 Performance Lab PodcastXLR8 Update | Ben Tilus & Riley WittIn this exciting episode of the XLR8 Performance Lab Podcast, join hosts Ben Tilus and Riley Witt as they unveil the latest developments in the world of athletic excellence at XLR8.First, they introduce XLR8's newest addition, Coach Shaylyn DeYoung. Dive into the dynamic world of adult coaching as Coach Shaylyn takes the reins of XLR8's 5K and 10K Turkey Trot Training program. Discover how her expertise is helping adult runners achieve their performance goals, whether it's conquering their first 5K or setting new personal records.But that's not all; Ben and Riley...2023-10-131h 01The XLR8 Performance Lab PodcastAthlete Breakdown: Collin Houg | Mastering Precision TrainingIn this episode of the "XLR8 Performance Lab Podcast," we delve into the fascinating world of precision training with none other than Collin Houg.We explore the meticulous methods Ben employs in his workouts to maximize his performance and make up for lost time. From meticulously structured workouts to data-driven insights, Collin shares the secrets behind his consistent progress.Join us as we navigate the intricacies of precision training and how it can redefine your approach to athletics. Whether you're a seasoned athlete or just starting your fitness journey, this episode provides actionable insights that...2023-10-0628 minThe XLR8 Performance Lab PodcastA Look Back: 2023 State Recap With Ben TilusIn this episode of The XLR8 Podcast, join host Riley Witt as he sits down with Ben Tilus, the owner of XLR8 Performance Lab, a renowned coaching service for high school runners. Titled "A Look Back: 2023 State Recap With Ben Tilus," this episode takes listeners on a retrospective journey through the recent Iowa State Meet and the exceptional accomplishments of XLR8 athletes.As the conversation unfolds, Ben Tilus shares his background in the world of running and coaching, offering insights into the inspiration behind the establishment of XLR8 Performance Lab. Listeners will discover the coaching strategies and...2023-05-3139 minThe XLR8 Performance Lab PodcastChasing Greatness: Inside the Mind of One Of Iowa's Best Distance Runners | Jackson HeideschWelcome back to the XLR8 Performance Lab podcast! In this exciting episode, we had the privilege of sitting down with Jackson Heidesch, quite possibly Iowa's best high school distance runner to date. Jackson has been on a remarkable journey, achieving incredible success in recent times.Last fall, Jackson conquered the grass as he clinched an individual title at the state championships and NXR (Nike Cross Regionals), displaying an extraordinary level of skill and determination. His performances were nothing short of awe-inspiring, with blistering times that left spectators in awe.Within the past few months, Jackson...2023-05-1241 minThe XLR8 Performance Lab PodcastBeyond VO2 Max: Data-Driven Training To Optimize Your Performance | Sebastian Weber & Ben TilusIn this episode of the XLR8 Performance Lab Podcast, we're joined by world renown performance coach, Sebastian Weber to explore how data-driven training can help runners optimize their performance beyond traditional metrics like VO2 max. Ben and Sebastian share insights on how to collect and analyze running data, using tools, to gain a deeper understanding of your training and progress. We'll dive into the benefits and potential drawbacks of relying on data. Whether you're a seasoned runner or just starting out, this episode will provide valuable insights into how to use data to elevate your training and reach your...2023-05-051h 12The XLR8 Performance Lab PodcastHow to develop Wolverine like Immunity: Uncommon Tactics for Athletes to Stay UnstoppableIn this episode, we take a deep dive into the world of immune health for track athletes preparing for big races. Discover how to develop a wolverine-like immune system using uncommon tactics, fascinating facts, and powerful quotes. Join us as we explore the icy realm of cold exposure therapy, the transformative power of breath, the mind-body connection, and the art of nourishing your body with immune-boosting nutrition. Learn how to prioritize your immune health and unlock your full athletic potential on your journey toward greatness on the track. Don't miss this thrilling episode that will leave you feeling inspired...2023-04-2210 minThe XLR8 Performance Lab PodcastBeyond the Finish Line: Oussama El Bouchayby's Journey to Middle-Distance StardomIn this captivating episode of the XLR8 Performance Lab podcast, we sit down with Oussama El Bouchayby, the exceptional middle-distance runner from Angelo State University. Fresh off his record-breaking performance at the Texas Relays, Oussama shares his journey, training techniques, and the mindset that propelled him to victory.We discuss his incredible 800m race, where he set the Texas Relays and school records, and claimed the #2 all-time spot for NCAA Division II. Oussama also reveals what it was like to be the best.Beyond the track, Oussama opens up about his passion for running, the...2023-04-1437 minThe XLR8 Performance Lab PodcastShort Shorts : The Power of Persistence | How Joe Anderson's Slow Progress Led to Big WinsWelcome to XLR8’s "Short Shorts" podcast series! In this episode, we bring you an exclusive interview with Joe Anderson, one of the nation's top-performing athletes in cross country and indoor track. Joe is a national champion in cross country and a national runner-up in the indoor 3k, demonstrating his incredible talent and dedication to the sport. Join us as we dive into Joe's journey, insights, and experiences as a top-performing athlete. Get ready to be inspired by his story and learn valuable lessons about what it takes to become a champion in the highly competitive world of running. It...2023-04-0717 minThe XLR8 Performance Lab PodcastA Masterclass in Running Injury Prevention: Tips and Strategies from Luke NelsonIn this episode of the XLR8 Performance Lab podcast, we sit down with Luke Nelson, a world-renowned sports chiropractor and expert in running injury prevention. As the president of Sport Cyro in Australia, Luke has helped countless athletes optimize their performance and avoid injuries. During our conversation, we delve into a range of topics, including common running injuries, tips for injury prevention, and much more.If you want to learn more about Luke and his work, be sure to check out his Instagram and Twitter handles, @sportschiroluke. You can also check out his blog at www.healthhp...2023-03-311h 18The XLR8 Performance Lab PodcastShort Shorts | Reece Smith | A Steeplechaser's Insights on Overcoming HurdlesWelcome to XLR8’s most popular podcast series "Short Shorts" . In this series, we bring you quick-hitting interviews with some of the nation's top athletes. Our guests have only 4 minutes to answer a list of questions that range from serious to lighthearted.Last week Nate muller shared a little glimpse into his life and finished up the episode by passing off the baton sort of speak to a future teammate reece smithReece is a true standout in the running world. With four state titles in high school and four all...2023-03-2414 minThe XLR8 Performance Lab PodcastShort Shorts | Nate Mueller | From Setbacks to ComebacksWelcome to the XLR8 Performance Lab podcast, "Short Shorts". In this series, we bring you quick-hitting interviews with some of the nation's top athletes. Our guests have only 4 minutes to answer a list of questions that range from the serious to the lighthearted, all focused on the sport of running.In today's episode, we have the pleasure of interviewing Nate Mueller, a true standout in the running world. With five state championships and two Drake Relays championships under his belt, along with being named Big 12 all-conference in the steeplechase, Nate has proven himself to be one of...2023-03-1710 minThe XLR8 Performance Lab PodcastFrom Trauma to Triumph: Overcoming Adversity in Athletic Performance - Michael MerrillIn this episode of the XLR8 Performance Lab podcast, we take a deep dive into the topic of trauma and athletic performance. Our guest is an expert on trauma and resilience who shares his insights on trauma's physical and mental impact on athletes. We explore how past trauma can manifest in the body and affect athletic performance. Through personal anecdotes and research, we offer advice on how athletes can overcome past traumas and build resilience to achieve their goals. This episode is a must-listen for any athlete looking to address past wounds and optimize their performance through healing and...2023-03-1027 minThe XLR8 Performance Lab PodcastTaking Charge of Your Success: Strategies for Athletes Who Want More Out of Their High School PractisesIn this episode, we tackle a common challenge faced by many high school runners: navigating their training with a coach who may not be giving you challenging enough workouts. Whether you're a seasoned athlete or just starting out, working with a coach who may not have the expertise or experience to provide the best guidance can be frustrating and discouraging. That's why we're here to help. This episode provides tips and strategies for high school runners to take control of their training, communicate effectively with their coach, and maximize their workouts for optimal results. From setting goals to prioritizing...2023-03-0311 minThe XLR8 Performance Lab PodcastBreaking Records and Pushing Limits: An Update with Ben TilusWelcome back to the XLR8 Performance Lab podcast! In this episode, we sit down with the owner of the lab, Ben Tilus, to get an update on what's been happening behind the scenes and to hear about some exciting new changes to the coaching philosophy.Ben Tilus has been a leading figure in the high-performance training world for years, and his lab has helped countless athletes achieve their goals and break records. In this interview, we get an inside look at the latest research, techniques, and tools that he's been using to push the limits of human p...2023-02-2447 minThe XLR8 Performance Lab PodcastBeyond Heart Rate: Cracking the Code of HRV for Athletic Training and Recovery - Dr. Jay WilesIn this episode of the XLR8 Performance Lab Podcast, we will be discussing the basics of HRV and what it can tell us about our bodies. We will explore the relationship between HRV and the autonomic nervous system and how this system impacts our body's response to stress and recovery.Our expert guest for this episode is Dr. Jay, Wiles is a renowned sports scientist with extensive experience working with professional athletes. Dr. Jay will share his insights into how HRV can monitor training loads, prevent overtraining, improve recovery, and ultimately optimize performance.Whether you...2023-02-181h 02The XLR8 Performance Lab PodcastShining a Light on The Secret Piece of Technology that will Transform Your Performance - Nick CoetzeeIn this episode of the XLR8 Performance Lab Podcast, Riley Witt sits down with Nick Coetzee, the founder of Mycondria and an expert in the field of light and red light therapy. With a background in circadian architecture, Nick shares his knowledge and expertise on how red light can revolutionize the way we approach our health and wellness.From increased energy levels and faster healing to improved physical performance and optimized brain function, Nick explains the many benefits of red light therapy and how it can help with everything from reducing inflammation and joint pain to...2023-02-1059 minThe XLR8 Performance Lab PodcastHeat and Float: The Combined Power of Saunas and Sensory Deprivation for Optimal Mental and Physical Performance - Dan JenningsIn this episode of the podcast, we dive into the world of heat and float therapy and explore how saunas and sensory deprivation tanks can enhance mental and physical performance. From reducing stress and anxiety to boosting athletic recovery, we discuss the science behind these alternative wellness practices and hear from experts in the field about their own experiences and the benefits they've seen in their own lives. Whether you're an athlete looking to improve your performance or just someone looking to boost their overall well-being, this episode is a must-listen.Dan Jennings information:Website...2023-02-031h 07The XLR8 Performance Lab PodcastRace to Recovery: Mastering Multiple Races in One DayIn this XLR8 Performance Lab Podcast episode, we dive into the world of multiple-race recovery. Racing multiple times in one day can be a real challenge, but with the right strategies, you can recover quickly and perform at your best. Riley will be sharing the latest scientific research and expert advice on how to recover, refuel, rest, and more to help you bounce back quickly and perform at your best. Whether you're a seasoned runner or a first-time competitor, this episode will provide you with the knowledge and tools you need to master the art of multiple-race recovery. So t...2023-01-2716 minThe XLR8 Performance Lab PodcastFrozen Fire: Unleashing Your Athletic Edge With Breathwork And Ice Baths - Marcus & Matt Bradley and the Wim Hof MethodThanks again for listening! If you enjoyed this episode and want to hear more like it make sure to leave it a positive review.Marcus's information: https://dot.cards/thebreathinveganMatt's Instagram: @mattyjb3 https://www.instagram.com/mattyjb3/?next=https%3A%2F%2Fwww.instagram.com%2Faccounts%2Fonetap%2F%3Fnext%3D%252F%26__coig_login%3D1XLR8's Information2023-01-2045 min
The XLR8 Performance Lab PodcastCan You Run Fast While Eating Only plants? Diet Conversation With Claire Bartholic AKA The Planted Runner.We're back! In this series, Riley Witt (XLR8's social media manager) will sit down with experts in various fields to gather as much insight into the world of sports performance and human optimization.The Planted Runner info:Book: https://cardinalpub.com/product/the-planted-runner/Podcast: https://theplantedrunner.com/podcast/Free fueling guide: https://theplantedrunner.com/join/Instagram: https://www.instagram.com/theplantedrunner/Website: https://theplantedrunner.com/ 2023-01-1346 minThe XLR8 Performance Lab PodcastWhat shall we call this....???Excited to announce a fresh series with my new co-host, Riley Witt! Riley finished up a phenomenal high school career this past spring with state titles in the 1600 and 3200, as well as a runner-up finish in the 800. His 1:52 run twice in the post-season places him in the top-10 all-time for Iowa preps. He will be headed to NW Missouri St this upcoming fall to continue his academic and running pursuits.Riley is one of the most curious people I have ever met. He is always reading, listening, developing, inventing, etc... If it has to do with human...2022-07-261h 12The XLR8 Performance Lab PodcastCoaching Chat - Kelley GrothusKelley Grothus is a multi-time coach of the year in Iowa Class 1A (smallest class) with the Madrid Tigers. Her boys cross country program won 3 consecutive titles in 2018, 2019, and 2020. She is easily one of the foremost authorities on distance running in the state of Iowa as she has also been a coach within their track programs. Both the boys and girls track teams won state championships this past spring of 2021. Despite having had such outstanding success, Coach Grothus has always been one to look under every rock to find ways to help the kids in her program...2022-02-1841 minThe XLR8 Performance Lab PodcastShort Shorts - Jackson Mace-MaynardJackson Mace-Maynard is one of the "OG" boys in XLR8. Since joining a year ago, Jackson has dropped his times by incredible amounts. He went from nearly being lapped in an indoor 1600 a year ago to only a few weeks ago running a 4:17 full mile (4:15 1600) indoors to win the Arkansas HS Invite. He has also run 52.2 (400), 1:58 (800), and 3:06 (1200) this indoor season and has yet to be beaten at the mile in 3 different indoor competitions. He recently ran a 1200 leg of the #2 distance medley relay squad in the US for 2022. Listen to how Jackson made so much dramatic improvement o...2022-02-1138 minThe XLR8 Performance Lab PodcastShort Shorts - Heidesch and JohnsonJackson Heidesch and Shewaye Johnson have absolutely taken Iowa running by storm over the last year. Take a listen to these two about how they got to where they are and their goals for this season and beyond!Sponsor Information:Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting...2021-09-1032 minThe XLR8 Performance Lab PodcastShort Shorts - Yohana YualYohana Yual took a trip to Arizona a few weeks ago for his spring break. He talks about his preparation for this season and what he hopes to accomplish. The senior standout for Johnston is already off to a fast start and no doubt has even bigger things ahead this spring.Sponsor Information:Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours...2021-04-0515 minThe XLR8 Performance Lab PodcastShort Shorts - Will LohrWill Lohr recently opened his junior track season with a lifetime PR of 9:48 for 3200 meters at the Dickinson Relays on the campus of the University of Northern Iowa. Will is a track and field junkie and can rattle off almost any tidbit about the sport that you could imagine. Give a listen to one of the funniest distance runners in the state of Iowa!Sponsor Information:Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy...2021-03-1131 minThe XLR8 Performance Lab PodcastShort Shorts - Riley WittRiley Witt is a stud middle distance runner from St. Ansgar up in northern Iowa near the Minnesota border. He recently ran a HUGE lifetime PR of 4:29 for 1600m at the XLR8 Iowa Indoor Showdown. Riley talks about his early success in running and what has led to his recent jump in performance. Sponsor Information:Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in...2021-02-1218 minThe XLR8 Performance Lab PodcastDrop the Hammer - Ep. 3 - The Law of the HarvestIn this episode of Drop the Hammer I dive into the Law of the Harvest. The seeds that you sow will only produce that harvest. You can't sow apple seeds and expect potatoes to be what shows up! The same applies to what we do in running. Give it a listen to hear how you can learn to plant the seeds of what you hope to reap. Sponsor Information:Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get h...2021-02-0910 minThe XLR8 Performance Lab PodcastDrop the Hammer - Ep. 2 - Injuries Got You Down?In this episode I dive into the struggle that all runners face when they encounter injuries during their training. There are several key strategies that you can use to make sure you stay on the path towards your goals while also feeling excited and motivated to continue working out.Sponsor Information:Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The...2021-01-1511 minThe XLR8 Performance Lab PodcastShort Shorts - Ep. 48 - Madrid Boys Talk 3-Peat and Good HairThe Madrid Boys 3-time defending Iowa 1A state xc champs bring three guys on the program to talk about their top-10 individual finishes to lead the team to another title. Listen in to here about what makes their team so special, their strong hair game, and even who wears the shortest shorts!Sponsor Information:Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using...2021-01-0717 minThe XLR8 Performance Lab PodcastDrop the Hammer - Ep. 1 - Is Running Faster Making You Slower?In this inaugural episode of "Drop the Hammer", I dive into one of the biggest mistakes all runners make: running too fast on aerobic runs. In less than 10 minutes you will learn why this simple mistake can be costing you precious seconds in your race performance. So, check it out and learn how to find the sweet spot in your training and not waste all of your hard work. Sponsor Information:Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all r...2020-12-3009 min