Episodes
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Everett Smulders is a sub-4:00 miler that is now tackling the Ultraman. In this episode, the CEO of WesFly Athletics and most controversial figure in running gives his takes on unpopular opinions in running. In the interview portion, Everett describes when he decided to run a 100 mile race, which he has a documentary of on his YouTube channel. Throughout the episode, the All-American runner that graduated from Ole Miss has no shortage of hot takes as well as experience to back what he says.
(0:00) Introduction
(2:11) Outline of episode
(2:35) Unpopular opinions with Everett Smulders
(2:50) Can anyone run a marathon without training?
(3:52) Does it matter what shoes you wear running?
(5:01) Is stretching overrated?
(6:13) Will running ever be a major sport?
(7:39) Are warmups and cooldowns useless?
(8:23) Are rest days overrated in running?
(9:17) Other unpopular opinions from Everett Smulders
(15:06) Everett Smulders on running a 100 mile race
(17:02) Conclusion and explanation
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OnlyBigtime covers college soccer, and it was created by Larry Ngomsu and Ouceny Soumah. They are the major inspiration for my own podcast as well as great friends. To start the episode, Larry and Ouceny predict who was faster or slower at the 2022 World Cup from a player pool of Cristiano Ronaldo, Lionel Messi, Kylian Mbappe, Antonee Robinson, Tajon Buchanan, and... Usain Bolt. In the interview portion, OnlyBigtime answers questions about starting a podcast, and they share their unpleasurable stories about running. During Rapid Refresh, Ouceny and Larry argue over who would win in a 100m and mile race.
(0:00) Introduction
(3:01) Outline of Episode
(3:15) Faster or Slower
(10:32) OnlyBigTime Interview
(15:00) Running as Punishment
(26:07) Thoughts on American Athletics
(33:06) Rapid Refresh
(44:04) Follow OnlyBigtime
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Missing episodes?
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I "sat" down with ChatGPT (an artificial intelligence from OpenAI) in this week's episode to discuss AI iteself. ChatGPT shares their insights on the current state and future potential of artificial intellegence. Furthermore, ChatGPT explains how it is being used in various fields, including athletics. ChatGPT also considers the ethical considerations surrounding the development and use of AI on society and the world of running. Most importantly, during Rapid Refresh, ChatGPT chooses a state to get rid of in the United States.
(0:00) Introduction
(3:23) Outline of Episode
(3:51) AI/ChatGPT Interview
(9:42) Make My Running Life Easier
(14:13) Rapid Refresh
(18:27) My Thoughts and AI's Thoughts
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Biel Wiel won competitions for his startup company in college, while managing to run a 23:26 8k for St. Thomas in the Summit League. In a new segment, Biel agrees and disagrees with statements related to running and entrepreneurship. In the interview portion, Biel describes his experiences transitioning from the Division 3 to Division 1 level as well as physical training for ROTC. During rapid refresh, Biel shouts out his biggest supporters and explains his beef with Ohio.
(0:00) Introduction
(1:15) Outline of Episode
(1:34) Running Like an Entrepeneur
(17:39) Biel Wiel Interview
(31:28) Rapid Refresh
(38:07) Follow Biel Wiel
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Tyler Speers is a running creator on YouTube. In this episode, Tyler ranks running community creators like Nick Symmonds, Zach Levet, The Athlete Special, Seth James DeMoor and more in a tier list. Tyler's videos provides energy to the running community as he chases world records, runs cross country races inside of an inflatable dinosaur, and continues to train himself. During high school, he ran for Deep Run in Virginia. In college, he ran club at Virginia Tech. Lastly, Tyler provides his insight into the pros of being an identical twin.
0:00-1:42 Introduction
1:42-2:13 Outline of Episode
2:13-15:07 Running Community Tier List
15:07-28:06 Tyler Speers Interview
28:06-35:31 Rapid Refresh
35:31-36:44 Follow Tyler Speers
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St. Cloud Apollo High School cross country and track and field head coach Justin Darrow guesses who said which coaching quote in a new segment. The UW-Oshkosh alumn also provides his coaching philosophy, experience running at the Boston Marathon during the bombing, and most memorable coaching moments. In addition, Mr. Darrow continues to train for the mile, 5k, half-marathon, and marathon distances as he coaches his athletes. Lastly, Justin turns the interview around by asking myself some questions about college athletics.
0:09 Introduction
1:57 Outline of Episode
2:12 Coaching Quotes
11:10 Justin Darrow Interview
15:30 Boston Marathon Bombing Experience
22:30 Justin's Coaching Philosophy
27:08 Rapid Refresh
33:49 Justin Interviews Me
40:02 Follow Justin Darrow
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Briza Dure is a sophomore at Western Illinois, and she is the U20 record holder for Paraguay in the 100m, 200m, and 400m. Meanwhile, Zwandi Harrison is a junior sprinter from Jamaica. The two international athletes are now roommates, and they have varying interests outside of running. Briza enjoys spending time with her dogs and cooking, while Zwandi prefers to eat Briza's food and work for Western's EMS. In this episode, Briza and Zwandi also provide their opinions on what they find shocking, confusing, and enjoyable about the United States of America.
0:20 Introduction
2:09 Outline of Episode
2:40 Briza Dure Interview
6:24 Zwandi Harrison Interview
11:01 Combined Interview
16:38 How Weird is the US?
26:13 Rapid Refresh
32:43 Follow Briza Dure and Zwandi Harrison
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Newly graduated Lucas "Howie" Howett of Western Illinois reflects on his cross country and track career. The Warsaw, Indiana native is now a soil consultant. Interestingly, Howie lived in the room that is now used as the studio for Running Refresh. After giving his thoughts on the studio, Howie talks soil, triathlon training, and baseball.
0:20 Introduction
1:41 Lucas Howett Interview
7:08 Reflecting on College
22:10 Overrated or Underrated
27:50 Rapid Refresh
34:40 Follow Lucas Howett
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Eric Holt almost didn't run past 8th grade, yet he is now one of the fastest milers in the entire world. Throughout his time at Carmel, Binghamton, and Empire Elite, Eric has been underrated and doubted as a runner. Holt's hard work and perseverance has proved the doubters wrong. In this episode, Eric talks Holtamania and debunks myths about running and the world in general. During Rapid Refresh, Holt provides some insight on his least favorite state, his ability to dunk, and anime viewing habits.
0:20 Introduction
4:49 Eric Holt Interview
24:50 Eric's First College Track Race
34:29 Fact or Myth
43:50 Rapid Refresh
1:01:39 Follow Eric Holt
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Division 1 athletes Cooper Cox and Max Lupo join the studio to talk super shoes, media day pictures, and their favorite music artists. Cooper Cox explains his decision to choose track and field at Western Illinois over his opportunities in baseball and football. Meanwhile, Max Lupo critiques the documentary called the Long Green Line about York High School cross country. Max ran for York, which is the most-winningest program in high school cross country history, and they often have a roster of 200 boys.
0:20 Introduction
2:39 Max Lupo Interview
9:28 Cooper Cox Interview
14:57 Combined Interview
24:16 Running Draft
29:10 Rapid Refresh
40:51 Follow Cooper Cox and Max Lupo
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This episode features two new pole vaulters to Western Illinois. Arnie Grunert has jumped over 16 feet, while Gaetano "Nino" Romeo has jumped over 13 feet. Arnie discusses his love for food and belief in minimalist shoes. Meanwhile, Nino tells the story of how he broke his leg pole vaulting. Both pole vaulters detail their goals and excitement for the upcoming track season.
Introduction: (0:20)
Arnie Grunert Interview: (2:04)
Nino Romeo Interview: (9:23)
Combined Interview: (14:46)
Rapid Refresh: (34:07)
Gift + Follow Arnie and Nino (44:09)
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Johnny Dickson ran track at Western Illinois as a 400 and 800m runner. Now, he works as a fitness instructor and educational influencer. Also known as No Lab Coat Required, he seeks to break down barriers for his audience in terms of health, wellness, and science. In this episode, Johnny details his running and origin story. In addition, Johnny showcases his bright personality as we hear his takes on whether cereal is a soup or a hot dog is a sandwich.
Introduction: (0:20)
Johnny Dickson Interview: (3:10)
Story of Johnny as a Teammate: (25:10)
Fact or Fiction: (31:49)
Rapid Refresh: (37:03)
Follow Johnny (42:57)
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This episode features two new runners to Western Illinois. John Hunt is a JUCO transfer from North Iowa Area Community College (NIACC), while Zach Taylor is a freshman from Buckeye, Arizona. In the interview portion, John Hunt details the progression of his mid-distance training, and Zach describes necessary components of hurdle training. Throughout the episode, we learn about John's pet bird and Zach's shoe collection. After that, the two guests answer some of life's most essential questions: Does pineapple belong on pizza?
Introduction: (0:20)
John Hunt Interview: (2:52)
Zach Taylor Interview: (9:14)
Combined Interview: (14:59)
Runner Trivia: (23:19)
Rapid Refresh: (31:13)
Gift + Follow John and Zach (38:55)
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Robert Perry, also known as RP Shoots, is a double threat in the sport of cross country and track and field. Whether he is behind the lens or running for Western Illinois, Robert gives it his all. In this episode, Robert dives into his running story in high school and college by detailing his injuries and defining success. In addition, he drops some hot takes on the sport of running as well as fashion trends. This week's new segment "Flick or Flak" settles the debate on Crocs, socks and sandals, and cowboy hats. Last but not least, Robert brings a notable historical figure to the studio.
Introduction: (0:20)
Robert Perry Interview: (2:40)
Flick or Flak: (15:45)
Rapid Refresh: (21:53)
Gift + Follow Robert (29:56)
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Maleigha Huston and Kristina Petrou are two sophomore runners for Western Illinois that form a dynamic duo like no other. Although they compare themselves to Dumb and Dumber's Lloyd Christmas and Harry Dunne, they are more than capable as college athletes. Maleigha found success as a freshman as she earned All-Summit honors by taking 3rd in the 800m at the 2022 Summit League Outdoor Track and Field Championships. Meanwhile, Krissy has been contributing to WIU's cross country team by placing as high as 4th on the team with a limited long distance running background. In addition to detailing their college careers so far, Maleigha and Krissy answer questions on whiteboards about their favorite show, things they can not live without, and celebrity crushes.
Introduction: (0:20)
Maleigha Huston Interview: (3:18)
Kristina Petrou Interview: (7:35)
Combined Interview: (13:15)
Are They Really Best Friends: (19:57)
Rapid Refresh: (29:59)
Gift + Follow Maleigha and Krissy (35:54)
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Caleb Ware and Jace Green are freshman roommates at Western Illinois where they run cross country and track and field. Both have had great starts to their collegiate careers by making their top 5 on the cross country team. Caleb hails from Cincinnati, Ohio while Jace claims Arthur, Illinois. This episode features a new segment called "Newly Roomed" where the contestants will find out who is the better friend. Other features of the episode includes Caleb's love for music and Jace's passion for hog shows.
Introduction: (0:20)
Caleb Ware Interview: (3:30)
Jace Green Interview: (10:02)
Combined Interview: (15:55)
Newly Roomed: (20:53)
Rapid Refresh (32:47)
Gift + Follow Caleb and Jace (38:32)
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Stephanie Brokaw is the first female and professional runner to appear on the podcast. Stephanie is an 8x All-American and 10x USA Qualifier. Her 2:01 800m and 4:06 1500m are blazing fast times, but there is much more to her life as a pro runner. Stephanie shares the logistics of being a professional as well as her passions in cooking, graphic design, and photography. Last but not least, she makes three recommendations to movies and shows that you should watch now.
Introduction: (0:20)
Stephanie Brokaw Interview: (2:35)
Rapid Refresh (26:15)
Gifts + Follow Stephanie (36:16)
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Lucas Hofer is invited to the podcast to share his secrets on how to run a fast 800m. Is it his moustache or a pre-race routine? Having run over 2:00 in the 800m only a couple of times, he seems to be a reliable source. In addition, Lucas "Loafer" details his most challenging bakes as well as his inspirations. Interestingly, Lucas spent most of his track career as a sprinter, and he hopes to break the 1:50 barrier this year as a graduate runner for Western Illinois. Lastly, Lucas looks ahead to his future as a coach.
Introduction: 0:20
Lucas Hofer Interview: 2:29
Rapid Refresh: 16:45
Follow Lucas Hofer: 24:42
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Logan Lommel invites Richard "Scientist" Brown of Jamaica and Western Illinois University to the podcast to discuss fishing, cooking, culture, and running. In this episode, Richard unveils the story behind his nickname "Scientist." In addition, Richard details his favorite fish to catch and dishes to cook. The "Scientist" also lays out his goals for this track season, and he describes how confidence plays a role in his running. Last but not least, he drops words of wisdom on what he wishes his legacy to be.
Introduction: (0:20)
Richard Brown Interview: (3:19)
Rapid Refresh (27:13)
Follow The "Scientist" (34:30)
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Host Logan Lommel invites his roommate Habibu Moise to the podcast to discuss life in Rwanda and Iowa. Throughout high school, Habibu found success in tennis, cross country, and track. After being recruited by multiple Division 1 programs, Habibu committed to Iowa Central, and later transferred to Western Illinois University. The distance runner also discusses the process of earning his citizenship, skiing in the Rocky Mountains, and his favorite Justin Bieber song. In the future, Habibu plans to be a police officer while continuing to compete on the roads.
Introduction: (0:20)
Habibu Moise Interview: (3:00)
Rapid Refresh (25:25)
Follow Habibu and Running Refresh (31:40)
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