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The XLR8 Performance Lab PodcastQ/A | Mastering Intra Workout Focus, Post Run Nutrition, The Very Best Form Of Cross Training, & Much More!Welcome to another engaging episode of the XLR8 Performance Lab Podcast! This time, we're tackling some of your very own questions, discussing key aspects that can take your performance to the next level. We explore the crucial role of mental focus in running. Our host Riley Witt unravels strategies for staying mentally sharp during those grueling miles. Next, we tackle the ever-persistent question: Do you need to eat right after a workout? The post-run meal debate has raged on for years, and we're here to provide some clarity. Find out how replenishing your b...2023-12-1523 minThe XLR8 Performance Lab PodcastElevating Your Game: Science-Backed Strategies for Athletes Navigating the In-between Season Break | Riley WittElevating Your Game: Science-Backed Strategies for Athletes Navigating the In-between Season Break. In this podcast episode, Riley Witt delves deep into the science of the inbetween season break. In this insightful and informative episode, Riley takes you on a journey through the critical phases of an athlete's in-between season break: Reflect, Recover, and Return.Discover the science behind reflection and how it can be a game-changer in your athletic journey. Riley explores the neuroscience of reflection, showcasing its profound impact on athletic performance. Learn how to look back at your season to gain valuable insights and use...2023-11-1021 minThe XLR8 Performance Lab PodcastAthlete Breakdown: Maya Bergstrom | Progressive ThresholdAthlete Breakdown: Maya Bergstrom | Progressive Threshold In this episode of the XLR8 Performance Lab Podcast, join us as we unravel the intriguing world of progressive threshold training with Maya Bergstrom. Host Riley Witt sits down with Maya to dive deep into the science and strategy behind progressive threshold.Maya, an accomplished runner and XLR8 athlete, takes us on a journey through her training routine. Discover the secrets behind the 24 x 400m workout, a unique blend of science and sweat that pushes the boundaries of lactate threshold training.Explore the significance of the Bohr E...2023-10-2726 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: Charlie Bennett | Increasing Fat Max and Long Covid RecoveryIn this enlightening episode, we're delving into the world of strategic running and performance enhancement once again. This time, our focus is on Charlie Bennett, as we explore strategies to boost his 5K performance and enhance his running prowess.I (Riley Witt) take you through a comprehensive breakdown of actionable insights that can help Charlie optimize his fat metabolism to elevate his 5K game. But that's not all – we also touch on an intriguing aspect of long COVID recovery by discussing breathing techniques that can aid Charlie's journey back to peak fitness.Drawing from scientific kno...2023-09-0126 minThe XLR8 Performance Lab PodcastAthlete Breakdown: Abel Squires | Tips For High Anaerobic Distance RunnersIn this episode, we're taking a deep dive into the world of running strategy and tactics. Specifically, we're focusing on how Abel Squires can elevate his 5K performance by strategically targeting his anaerobic capacity and reducing his VLA max.Drawing from a wealth of expertise, I (Riley Witt) break down actionable insights on how Abel can fine-tune his training regimen to optimize his anaerobic capacity, ultimately resulting in a more efficient and powerful performance on the track. By dissecting the science behind lowering VLA max, I share practical tips that Abel – and all aspiring runners – can incorporate into...2023-08-1830 minThe XLR8 Performance Lab PodcastDreaming of Speed: Why is Sleep Important for Athletes? | Episode #1In this inaugural episode of our new series on sleep and running performance, Riley Witt delves deep into the science of sleep and why it's a game-changer for athletes, especially runners. We explore the different stages of sleep, their functions, and how they contribute to physical recovery and cognitive function. We also discuss the specific importance of sleep for athletes, including its impact on performance, recovery, and injury risk. Backed by research and real-world examples, we make a compelling case for why sleep should be a top priority in any runner's training regimen.This episode is brought...2023-06-0912 minThe XLR8 Performance Lab PodcastThe Pursuit of Excellence: The Rise of Chase LaumanIn this exhilarating episode of the XLR8 Performance Lab podcast, join host Riley Witt as he delves into the extraordinary journey of Chase Lauman. Titled "The Pursuit of Excellence: The Rise of Chase Lauman," this episode takes you on an inspiring exploration of the mindset, training, and achievements that have propelled Chase to the pinnacle of the Iowa running world.With three individual state titles under his belt, including blistering performances such as two 4:09 finishes in the 1600 meters, a remarkable 1:52 in the 800 meters, and an awe-inspiring 9:06 in the 3200 meters (Drake champ), Chase has left an indelible mark...2023-06-0633 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 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 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 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 min