Shows
Relaxed and FastEp 54: mid season recap indoor 2026Baldwin Wallace 2026 Indoor Track Season Recap — Podcast Edition
Time Trial- rust buster, remember what its like to hurt like that. Nothing special, just got the
effort in. did some 400s after, those went well.
Alumni Meet- Brown team pulls off its first every win, or at least first win in a very long time.
Took some decient steps forward, divided distance and mid distance with 1k and 3k
events, also had everyone run the 4x4!! We had about 30 alumni come back, quite a few
participated in the meet. Had a solid group come out fo...
2026-02-1223 min
Relaxed and FastRecruiting Ep 6: A Place for EveryoneOpening
What does “there is a place for everyone” mean in this program? Answer: d1, d2, d3, naia, juco
What’s a common myth about who belongs on a college team?
Belonging
Who thrives here beyond just top times or scores?
How do different personalities and leadership styles strengthen the team?
Example of an athlete who didn’t fit the traditional mold but became essential
How do roles evolve on a team?
scorers
culture builders
quiet standard-raisers
What does success look like for non-linear or developmental paths?
How do you support athletes who don’t see themselves as...
2026-02-1020 min2026-02-0735 minRelaxed and FastEp 52: Structure v. FreedomIn this episode coach Eby and coach Fiorentino talk about how we balance structure v freedom in our program and how it can be a tricky balance at times.
2026-02-0559 min
Relaxed and FastRecruiting Ep 5:Defining “Fit”
Purpose: Reset assumptions
· Why “fit” gets mentioned so often — and misunderstood
· Fit ≠ talent alone
· Fit is about alignment over four years, not one season
The 4 Types of Fit Coaches Evaluate
Purpose: Make fit concrete
1. Athletic Fit – event group needs, training style, development curve
2. Academic Fit – admissions standards, major flexibility, support
3. Cultural Fit – team vibe, accountability, values
4. Personal Fit – independence, maturity, communication style
Common Fit Myths
Purpose: Reduce bad decision-making
· “If they’re interested, it must be a good fit”
· “Higher division always means better fit”
· “Fit will work itself out once I get there”
· “I’ll change to match the program”
How Recru...
2026-02-0323 min
Relaxed and FastEp 51: Dr. Aaron LockeOPEN
BW alum + team chiropractor
BW memories as a student-athlete
How competing shaped his approach today
PATH & BACKGROUND
Athlete → Psychology → Chiropractic
Why psychology first
How psychology shows up in treatment
Lessons learned from competing
Neural Kinetic Treatment: NKT – ROOT CAUSE THINKING
Explain NKT simply
Why pain ≠ problem
Runner injury example
Why short-term fixes don’t last
Facial Distortion Model: FDM – FASCIA & RUNNERS
Why fascia matters
What makes FDM different
Why it looks intense
Immediate vs long-term changes
How FDM + NKT work together
MINDSET & JOURNALING
Mindset’s role in pain & recovery
Psychology of...
2026-01-2959 min
Relaxed and FastRecruiting EP 4: visitsOFFICIAL VS UNOFFICIAL VISITS EXPLAINED
Unofficial Visits
- Can happen any time and are usually self-funded.
- Coaches may be limited in recruiting conversations.
- Best for exploring campus, watching practice or meets, and sensing culture.
Official Visits
- Typically include paid travel, lodging, meals, and structured time.
- Signal genuine recruiting interest.
- Include deeper conversations about expectations and fit.
WHAT A GREAT VISIT SHOULD FEEL LIKE
- You can picture daily lif...
2026-01-2732 min
Relaxed and FastEp 50: Alyssa LaughnerIn this episode, Alyssa Laughner and Coach Eby talk about how Alyssa got into running, her time at Baldwin Wallace and how running has impacted her life. Hope you enjoy this conversation as much as we did.
2026-01-241h 53Relaxed and FastEp 49: The relationship between Cross Country and Track and FieldIn this episode we discuss the relationship between cross country and track and field and how one builds upon the other
How XC and Track Coexist
1. When people hear “cross country runner” versus “track runner,” why do you think they mentally separate the two?
2. If you had to explain to a recruit in one sentence how XC and track coexist, what would you say?
3. Do you view cross country and track as two different sports, or one sport with different expressions?
4. What’s the biggest misco...
2026-01-2256 min
Relaxed and FastRecruiting Ep 3: How to reach out, follow up and make a strong first impressionGetting Started
When should athletes realistically start reaching out to college coaches?
Athletes should start reaching out once they have something real to share. That usually means:
A baseline of performances
A general idea of what level they’re targeting
TFRRS.org
Teams, performance lists
A willingness to communicate themselves
For most athletes, that’s sophomore to junior year, but earlier communication can still be valuable for education and relationship-building, not offers.
Why do some athletes hesitate to send that first email?
Most hesitation comes from:
Fear...
2026-01-2047 min
Relaxed and FastEp 48: Kelly Brennan part 2. How running shaped her lifeIn Part Two of our conversation with Kelly Brennan, we go back to the beginning.
Kelly shares how she first found running, what drew her to the sport, and how those early experiences laid the foundation for everything that followed. From discovering her competitive drive to learning the discipline and consistency the sport demands, Kelly reflects on how running slowly became more than just something she did — it became something that shaped who she is.
We talk about the lessons running taught her outside of results and records, how the sport influenced her mindset, relationships, an...
2026-01-1540 minRelaxed and FastRecruiting Ep 2: The process of RecruitingIn this episode, Coach, Eby and Coach Fiorentino discuss how recruiting really works timelines in reality check and what the parents role is.
2026-01-1351 min
Relaxed and FastEp 47: Kelly Brennan part 1 Her time at Baldwin WallaceIn Part One of our conversation with Kelly Brennan, we sit down with one of the most accomplished athletes in Baldwin Wallace history — and dig into the story behind the accolades.
Kelly is a 4× All-American, a national runner-up, a 3× OAC Athlete of the Year, and a former school record holder in seven events. But this conversation goes beyond results on paper.
We talk about her time at Baldwin Wallace, the highs that came with success, and the lows that tested her identity, confidence, and love for the sport. Kelly reflects honestly on the ups and down...
2026-01-081h 31Relaxed and FastRecruiting Ep:1 Recruiting CommunicationRecruiting isn’t just about times and marks. It’s about communication.
In this episode, Coaches Fiorentino and Eby break down what college coaches actually look for when high school athletes reach out. We cover the do’s and don’ts of recruiting communication, what to expect on a call with a college coach, what belongs in an email, and the red and green flags that show up early in the process.
Designed for high school athletes, parents, and coaches, this episode offers clear, honest guidance to help the right athletes find the right fit without...
2026-01-0739 minRelaxed and FastEp 45: consistency over intensityIn this episode, we discussed why consistency is key
2025-12-2449 minRelaxed and FastEp 44. Taking Downtime After XC and How to Come back from it In the WinterIn this episode we talk about Winter Training
2025-12-1639 minRelaxed and FastEp 43. 2025 XC Nationals RecapIn this episode we recap 2025 XC Nationals in Spartanburg, SC
2025-12-1044 minRelaxed and FastEp 42. The Evolution of RunningIn this episode we talk about how running has evolved over time
2025-12-0833 minRelaxed and FastEp 41. 2025 Regionals Recap and An XC Nationals PreviewThe Mens team placed 4th at regionals, and the Womens team placed 15th.
Dillon Hach punches his ticket to Nationals as an individual qualifier placing 11th
2025-11-1935 minRelaxed and FastEp 40. Balancing Life As A College AthleteIn this episode we talk about balancing life as a college athlete and ways athletes can better find a balance between life, academics, and sports.
2025-11-1201 minRelaxed and FastEp 39. 2025 XC Season Review & Regionals PreviewIn this episode we review the 2025 BW Cross Country Season, and look towards the future for Regionals!
2025-11-0524 min2025-10-2945 minRelaxed and FastEp 37. Athelte Burnout and How to Overcome It.In this episode we discuss burning out
2025-10-2241 minRelaxed and FastEp 36. Trusting The ProcessIn this episode we talk about trusting the process and how it directly contributes to your success in this sport. One key take away is open communication with your coach. Don't just trust the process but be involved with it.
2025-10-1546 minRelaxed and FastEp 35. What is Training By Feel?In this episode we have an amazing conversation about training by feel and the profound effects it has.
2025-10-0855 min2025-10-0154 minRelaxed and FastEp 33. Effects of Tapering & How to Do ItIn this episode we explore tapering and and how coach Eby tapers his team.
2025-09-2445 minRelaxed and FastEp 32. The Recruiting ProcessIn this episode Coach Eby talks to coach Fiorentino about the recruiting process.
2025-09-1757 minRelaxed and FastEp 31. Exploring Team CultureIn this episode coach talks about team culture with coach Fiorentino
2025-09-1034 min
2025-08-2725 minRelaxed and FastGetting to know Josh FiorentinoTake some time to sit down and get to know our new recruiting intern
2025-08-0816 minRelaxed and FastEp. 26 Summer Training | How to Train for XC Season Succesfully During the SummertimeIn this episode, we do a deep dive in to all the details of summer training, including how we do it in our program here at BW, and some useful tips you can use to kill your summer training this year!
2025-07-3143 minRelaxed and FastEp 22. A Full Breakdown Of Coach Eby's Distance TrainingIn This Episode Coach Eby gives a power point presentation on his coaching and training that he gives his athletes at Baldwin Wallace University.
In This Episode:
- Inside look at Coach Eby’s training philosophy for runners
- Why consistency and doing “the little things” matter most
- How the team structures aerobic, anaerobic, and speed development work
- Tips on recovery, lifting, warm-ups, and cross-training
- Weekly practice breakdown and what a race week really looks like
- The mindset shifts that se...
2025-07-0240 min
Relaxed and FastEp 21. 10k TrainingIn this episode of Relaxed and Fast, Coach Eby sits down with Carter and Hope to dive deep into the world of 10K training. They break down why athletes choose the 10K, personal experiences with the event, and how to structure a successful training week. Topics include:
Building weekly mileage and smart cross-training
Key 10K workouts like tempo runs and intervals
Strength training to support mileage absorption
Mental preparation and race-day strategies
Differences between the 10K on the track vs. cross-country
How to train for doubles like...
2025-06-2547 minRelaxed and FastMidwest Elite Meet powered by Second Sole/Nike reviewCoach Eby, Coach Johnson, Coach Almady and Hope Murphy do an event by event recap of the Midwest Elite meet that happened on Saturday June 14th 2025.
2025-06-2054 minRelaxed and FastGetting to know GooseIn this episode we find out who Goose (the logo) is. From a puppy to running buddy.
2025-04-0802 minRelaxed and FastEp 9. Why We Race Every Weekend: The Benefits of Frequent RacingIn this episode Coach Eby, Hope Murphy, and Special Guest Carter Almady discuss why we race so often at Baldwin Wallace and the benefits of racing every weekend during track season.
2025-03-1956 min
Relaxed and FastEp 8. Goal Setting for SuccessIn this episode we talk to Coach Eby about how to set goals, and how they set you up for success
2025-03-131h 09Relaxed and FastEp 7. What's Wrong With Track & Field and How to Fix It.In this episode Coach gives his opinion of where collegiate track and field is flawed and where it could be better. We hear some real life examples of these problems.
2025-03-0535 minRelaxed and FastEp 6. A Couple of Fun Stories from Coach EbyIn this episode Coach Eby tells 2 fun, and interesting stories about his days coaching at other colleges.
2025-02-2654 minRelaxed and FastEp 1. Welcome To Relaxed and FastIn this episode we introduce ourselves and answer the question: Who is Coach Joe Eby?
2025-02-0515 min