Episodes
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As the indoor track season draws to a close, our athletes at XLR8 Performance Lab have left their marks on the record books. Join us for a recap of these monumental moments, including Addi Dorenkamp's record-smashing performance and Tommy Hensley's double victory. But it's not just about the wins; we're also peeling back the curtain on the transition our athletes make from our lab to their high school tracks, flourishing under the guidance of both our dedicated coaches and their school mentors.
Ever wondered how elite athletes like Caleb and Addison tailor their training to their unique metabolic data? Strap in as we reveal the results of an intriguing social media poll and how we use this information to fine-tune their event matching and training regimes. There's an art to balancing an athlete's innate talents with the need for a well-rounded skill set, and we're diving into the methods that lead to personal records and undeniable progress—without the burnout.
For those hungry for actionable insights, this episode is a goldmine. We're sharing the strategies that keep our athletes at the top of their game, drawing from top-tier coaching collaborations and data-driven improvements. And stay tuned; our upcoming episodes will be brimming with expert guest interviews, all presented in neat 20-minute packages for your listening pleasure. Whether you're an athlete, coach, or just someone who loves a good success story, this is an episode you won't want to miss. -
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 metabolism, and training periodization to help you discern whether LSD is your ally in the race for endurance or just a deceptive mirage on the marathon route to success.
This session isn't just for the marathoners; sprinters and middle-distance runners also stand to gain or lose from the LSD debate. The episode moves beyond the track, examining the cultural phenomenon of high mileage as a digital badge of honor and its potential pitfalls. I'll steer you away from the pitfalls of training for applause and guide you towards training for applause-worthy performances. Whether you're lacing up for a competitive season or building a base in the off-season, this podcast is your personal pacer, setting the tempo for an individualized training regimen fortified by professional insights, like those gleaned from bloodwork. Strap on your headphones and let's break away from the pack together. Subscribe and follow to ensure you never miss a step towards smarter training and superior performance. -
Episodes manquant?
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In this episode, we dive into the world of ultramarathon racing with Elov Olsson, a Swedish sensation in the running community. Elov's story is one of passion, dedication, and an unwavering commitment to pushing the limits of human endurance.
Elov Olsson recently made headlines by breaking records at the Tunnel Hill 100 Mile race, one of the most challenging ultramarathons in the world. With an astonishing finish time of 11 hours, 26 minutes, and 19 seconds, he secured his place as the third-fastest 100-mile finisher in history.
Join us as we explore Elov's extraordinary journey, from his early beginnings in running to conquering both flat, runnable terrains and rugged mountain courses. We delve into the nitty-gritty of his training regimen, nutrition strategies, and recovery techniques that have propelled him to become one of the best ultramarathon runners globally.
Elov's story is not just for seasoned athletes; it's a testament to the power of resilience, grit, and the pursuit of dreams. Whether you're a passionate runner or simply in search of inspiration, this episode will leave you motivated to chase your own goals.
So lace up your shoes and get ready to hit the trail with Elov Olsson, an athlete who embodies the spirit of pushing boundaries and redefining what's possible in ultramarathon running.
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🎙️ Fueling Athlete Success with Mike Gettemy's Coaching Revolution
In this inspiring episode of The XLR8 Performance Lab Podcast, we sit down with Mike Gettemy, a dedicated physical education teacher and accomplished coach at Ankeny Centennial High School. Mike's journey into the world of coaching began years ago, leading cross country and track teams, and guiding athletes toward their full potential. However, it was a pivotal encounter with XLR8 that reshaped his coaching philosophy and ignited a revolution in athlete development.
Join us as we explore Mike's remarkable story, from his early days in athletics to his deep-rooted passion for coaching. Discover how his collaboration with XLR8 has transformed not only his approach to training but also the lives of the athletes he guides.
Mike shares invaluable insights into the changing landscape of coaching and the evolving needs of today's athletes. We delve into the importance of fueling success through innovative training methods, mental conditioning, and a holistic approach to athlete well-being
For more information about Mike, his coaching journey, and XLR8, visit our website at https://www.xlr8-performancelab.com/ or connect with us on social media @XLR8performancelab.
If you enjoyed this episode and want to stay updated on future releases, don't forget to subscribe and leave us a review on your preferred podcast platform. Your feedback fuels our mission to bring you more inspiring stories, expert insights, and actionable advice.
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In this inspiring episode, we sit down with Austin O'Brien, a semi-pro runner for Runablaze Iowa and certified mental performance coach. Austin's remarkable journey from an all-America college athlete to a dream of making it to the Olympic Trials is nothing short of extraordinary.
We delve into Austin's story, which began with an unexpected transition from professional basketball aspirations to cross country. His rise in the sport led him to Central College, where he played a pivotal role in transforming the cross-country program. Yet, it was only the beginning of his incredible running adventure.
Austin's determination and unwavering commitment to excellence drove him to pursue a marathon, an event he had never run before, with the goal of reaching the U.S. Olympic Trials. Against all odds, he achieved this dream, earning a spot among the contenders in Atlanta in 2020.
However, as with any journey, there were setbacks and challenges, including a DNF at the Trials and the unexpected arrival of the COVID-19 pandemic. But for Austin, setbacks are opportunities for growth and motivation.
Now, Austin O'Brien is setting his sights on the 2024 Olympic Trials, determined to become a true contender. He shares insights into his training regimen, mental preparation, and how he turns disappointments into fuel for success. Austin's dedication to improvement, both physically and mentally, is truly inspiring, and his story serves as a testament to the power of perseverance and unwavering belief in one's dreams.
Tune in to gain valuable insights into the world of a dedicated athlete and mental performance coach who knows that success is a journey, not just a destination.
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In this episode of the XLR8 Performance Lab Podcast, we dive deep into the world of mindset and performance with an athlete who's seen remarkable growth in their running journey. Join us as we sit down with Matthew Schaul, a standout runner from a small 1A school who's recently emerged onto the Iowa running scene.
Matthew's story is not just about physical training; it's a testament to the transformative power of the mind. We explore how a pivotal mindset shift, facilitated by his experiences at XLR8, became the driving force behind his extraordinary improvement.
Discover how surrounding oneself with individuals who excel beyond our current capabilities can serve as a catalyst for personal and athletic growth. Matthew shares invaluable insights into the importance of mental fortitude, goal-setting, and cultivating a supportive community of peers and mentors.
Whether you're a fellow athlete, coach, or anyone seeking inspiration for unlocking your full potential, this conversation is bound to leave you with a newfound appreciation for the mental game of sports.
Join us as we unravel the compelling journey of Matthew Schaul, and gain valuable lessons and strategies that can elevate your own performance, both on and off the track. Don't miss this episode where the mental game takes center stage and showcases the incredible possibilities it can create.
Tune in and get ready to fortify your mindset for success.
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Join us in this insightful episode of the XLR8 Performance Lab Podcast as we sit down with Jackson Mace-Maynard, a talented athlete whose journey from high school star to college athlete is filled with twists and turns. Jackson's story is one of resilience, tough decisions, and unwavering determination.
As a high school junior, Jackson's breakout race left a lasting impression, attracting the attention of colleges across the country. He ultimately chose the Air Force Academy, setting his sights on a promising collegiate career. However, as life often does, it threw unexpected challenges his way.
Jackson faced injuries during Basic Cadet Training, forcing him to reevaluate his path and take a break from running. Balancing 18 credit hours, rehab, and military training wasn't easy, and he reached a point where he needed to step back from the sport he loved.
In this episode, Jackson shares the mental and emotional challenges he encountered during his lowest moments and how he made the difficult decision to step away from running. He describes the shift in his perception of running, from a source of self-improvement to an idol in his life, shedding light on the complex relationship athletes can have with their sport.
Now at Montreat College, Jackson contemplates putting his running shoes back on, and he discusses the support he's received from his coach and the Montreat College community. His story is a powerful reminder that life's journey is filled with unexpected twists, and it's how we adapt and grow through these challenges that truly defines us.
Whether you're an athlete facing tough decisions or someone seeking inspiration in the face of adversity, Jackson's story offers valuable insights and lessons. Tune in to this episode for an engaging conversation about resilience, transformation, and the enduring spirit of an athlete.
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In this episode of the XLR8 Alumni series, we have the privilege of sitting down with Hayden Kuhn. Hayden's story is a testament to the incredible potential of student-athletes when they receive the right guidance and training.
As a sophomore at the University of Iowa, Hayden has already achieved impressive results, boasting a 10K time that ranks among the university's all-time best. His athletic journey includes remarkable achievements, such as a 25:02 8K in cross country, a 3:54 1500m, a 9:09 steeplechase, a 14:33 5K, and a 30:38 10K.
In this conversation, we delve into Hayden's experiences during his time at XLR8 and how the program played a pivotal role in preparing him for collegiate-level competition. We explore the challenges and triumphs he encountered during this transition and gain valuable insights into the life of a dedicated student-athlete.
Hayden's story is not only one of athletic achievement but also a testament to the importance of mentorship, coaching, and the relentless pursuit of excellence. Whether you're a student-athlete yourself or simply passionate about sports, this episode offers inspiration and valuable lessons on what it takes to excel in the world of collegiate athletics.
Join us as we celebrate Hayden's journey, his dedication to the sport, and the unwavering support of programs like XLR8 that nurture the talents of young athletes. Tune in for a conversation filled with motivation, aspiration, and the enduring spirit of athleticism.
If you're ready to be inspired and learn from the experiences of a rising star in collegiate sports, this episode is a must-listen. So, lace up your shoes, hit the track, and prepare for an engaging discussion with Hayden Kuhn in "Hayden Kuhn: A Journey from XLR8 to the University of Iowa."
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Athlete 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 Effect, a physiological phenomenon that plays a pivotal role in this workout's effectiveness.
Whether you're a seasoned runner or just starting your fitness journey, this episode offers invaluable insights into harnessing the power of progressive threshold training. Maya's dedication and scientific approach will inspire you to push your own limits and achieve new heights in your athletic endeavors.
Tune in to learn how Maya Bergstrom combines science, strategy, and sheer determination to master progressive threshold training, and how you can apply these principles to elevate your own performance. This episode is a must-listen for anyone seeking to unlock their full potential on the track and beyond.
Don't miss this opportunity to gain a deeper understanding of training methods that can reshape your approach to running. Join us on this enlightening journey of performance optimization with Maya Bergstrom, exclusively on the XLR8 Performance Lab Podcast. -
Shaylyn DeYoung: Coaching for Success With Swim, Cycle, Run, and Triathlon
In this episode of the XLR8 Performance Lab Podcast, we dive into the world of multisport coaching with our very own Shaylyn DeYoung, XLR8's expert coach in swimming, cycling, adult running, and triathlon. Shaylyn brings a wealth of knowledge and experience to our coaching team, and she's here to share her insights on how to elevate your performance in these disciplines.
Discover Shaylyn's coaching philosophy and learn how she empowers athletes to reach their full potential. From optimizing your cycling technique to mastering efficient swim strokes and building stamina for running and triathlons, Shaylyn provides valuable advice and actionable tips.
We also discuss exciting new developments at XLR8, including a special program designed for adult runners preparing for a 5k or 10k Turkey Trot, cycle testing sessions to fine-tune your training, and an upcoming workshop on cycle syncing workouts.
Join us for an engaging conversation that will inspire you to take your swim, cycle, run, or triathlon training to the next level. Whether you're a seasoned athlete or just starting your multisport journey, Shaylyn's expertise will guide you toward success.
XLR8 Link Tree
Contact Shaylyn: [email protected] -
In 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 shed light on XLR8's cutting-edge cycling testing sessions. Explore the realm of precision training as they discuss how cyclists can optimize their performance with these specialized tests.
Looking ahead, the hosts provide an exclusive preview of the upcoming "Train with Fire" workshop. Get ready to learn about the science and art of cycle synching workouts on November 9th.
Lastly, gain insights into Ben's favorite performances of the year as they reflect on standout moments that have defined the XLR8 journey in 2023.
Tune in for all this and more in "XLR8 Update | Ben Tilus & Riley Witt." Stay at the forefront of performance optimization and join the conversation with XLR8.
Find all the info about what we talked about here: https://linktr.ee/XLR8PerformanceLab -
In 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 can propel your performance to new heights.
Discover how Collin Houg has mastered the art of precision training and learn how you can apply these principles to your own athletic endeavors. Get ready for an enlightening conversation that may just revolutionize the way you approach your training routine.
Tune in to the "XLR8 Performance Lab Podcast" and prepare to elevate your game as we uncover the keys to success in precision training with Collin Houg.
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Athlete Breakdown: Landon Bendgen | Guide to Tempo Runs
Tempo runs are a vital component of any runner's training regimen, but mastering them can be a daunting task. We break down the intricacies of tempo running, providing valuable insights, strategies, and tips to help runners of all levels harness its power. While simultaneously diving into Landon's backstory to success.
Join us as we explore the science and art behind tempo runs, demystifying this essential training tool. Landon shares his personal journey with tempo running, highlighting its role in his own success. Whether you're a beginner looking to improve your endurance or a seasoned runner aiming to fine-tune your performance, this episode offers something for everyone.
So, whether you're a seasoned marathoner or just starting your running journey, join us for an inspiring and educational conversation with Landon Bendgen, and elevate your running game to the next level.
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Join us in this exciting episode as we dive deep into the world of endurance training with XLR8 athlete Claire Helmers. Claire has been on an incredible journey, absolutely destroying her junior cross-country season braking 17 on just about any course she wants.
In the middle of this podcast, we take a scientific detour to explore the principles of the Norwegian Training Method. This method, made famous by the success of athletes like Gustav Iden and Kristian Blummenfelt, focuses on high-intensity, high-volume workouts, all aimed at improving aerobic capacity and pushing the limits of endurance.
We'll break down the core philosophy, the importance of lactate measurements in intensity control, and the necessity of regular metabolic testing. Claire shares her firsthand experience with this method and how it has influenced her training, providing valuable insights for athletes looking to elevate their endurance game.
Whether you're an aspiring athlete or a dedicated coach, this episode offers a unique blend of scientific knowledge and practical application. Claire's journey and the Norwegian Training Method can inspire us all to push our limits and achieve new heights in our athletic pursuits.
So, gear up for an informative and engaging discussion that can reshape your approach to endurance training. Don't miss this opportunity to unravel the secrets behind the Norwegian Training Model and its impact on Claire's remarkable athletic journey.
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In this compelling episode, we venture into the world of athletic performance testing with Tommy Hensley. Join us as we unveil the intricacies of Tommy's remarkable journey towards athletic excellence, and discover what the testing process truly entails.
Tommy shares his unique story, shedding light on the challenges, triumphs, and relentless dedication that have shaped him into the athlete he is today. Dive into what is is really like to get tested at the lab, where science and sweat collide to reveal the true potential of competitors.
From physical assessments to mental fortitude, we leave no stone unturned in our exploration of the testing process. Gain invaluable insights into the methods and techniques that separate elite athletes from the rest, and learn how to apply these principles to your own athletic journey.
Join us on this captivating journey of self-improvement, as we decode the science, embrace the challenges, and celebrate the victories of those who dare to reach for greatness.
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In 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 knowledge and practical experience, this episode unravels the strategies that can transform Charlie's performance. We explore the fine balance between speed, endurance, and calculated pacing – essential factors for a successful 5K. By understanding the nuances of interval training and refining nutrition for optimal output, we equip Charlie with the tools to conquer his goals.
But this conversation isn't just for Charlie; it's for every listener who seeks to grasp the intricacies of performance enhancement. Whether you're an aspiring athlete or a running enthusiast, you'll find value in our discussion as we dissect the science and offer actionable steps that can reshape your approach to training and racing.
So, get ready to gear up for insights that can redefine your training philosophy and elevate your performance to new heights.
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In 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 their training routines to push their limits.
The 5K demands a blend of speed, endurance, and strategic pacing. Through our discussion, we uncover how Abel can harness his potential by strategically balancing these factors, embracing interval training, and fueling his body for peak output.
Whether you're a competitive runner looking to shave seconds off your PR or simply passionate about understanding the intricacies of performance enhancement, this episode has something for you. Join us as we unravel the secrets of mastering the 5K and breaking through performance barriers.
From dissecting the science to providing actionable steps, this conversation offers a roadmap to achieving new levels of excellence. Together, we'll explore the journey of one athlete striving for greatness while uncovering strategies that can elevate us all.
So, gear up for insights, strategies, and actionable takeaways that can reshape your approach to training and racing.
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In this episode, titled "Resilience Redefined: Maddie Block's Unwavering Spirit," we dive deep into the inspiring narrative of a young athlete who transformed setbacks into stepping stones on her path to greatness.
Maddie's story is a testament to the incredible power of determination and persistence. Starting from a place where state championships and major meets felt like distant dreams, Maddie's journey took a remarkable turn as she carried her passion for running from high school to college.
With a fervor for the sport that refused to wane, Maddie's heart led her to attempt to "try out" for the college team she admired. Despite initial setbacks, her unyielding dedication pushed her to earn her place on the roster through sheer hard work and consistent effort.
Through the highs and lows of the collegiate running world, Maddie's journey unfolded, marked by incremental improvements, steady dedication, and an unshakeable belief in her potential. A transformational moment at the Stanford invite affirmed the power of her journey as her hard work culminated in an astounding performance.
From a 6-minute mile in high school to a sub-17 level in college, Maddie Block redefined her limits, proving that with the right mindset and unrelenting spirit, anything is achievable. Her story is a beacon of hope for those who dare to dream and are willing to put in the effort to make those dreams a reality.
Join us as we unravel the threads of Maddie's journey, weaving a narrative of courage, perseverance, and the relentless pursuit of excellence. Through her tale, we uncover the profound lessons that arise from embracing challenges and turning them into opportunities for growth.
So, tune in to "Resilience Redefined: Maddie Block's Unwavering Spirit" and prepare to be motivated to push past your own limitations, break barriers, and reach new heights.
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Join us for an electrifying episode of the XLR8 Performance Lab podcast as we dive into the incredible running journey of Cailie Logue, a true powerhouse in the sport. In this captivating conversation titled "Making History: The Cailie Logue Legacy" we unravel the story of an exceptional athlete who has left an indelible mark on the track and cross-country courses.
Representing Iowa State University, Cailie Logue's exceptional talent and impressive personal bests have garnered widespread recognition. With a scorching 4 minutes and 36.46 seconds in the mile, a breathtaking 9 minutes in the 3K, a lightning-fast 15 minutes and 35 seconds in the 5K, and an incredible 32 minutes and 19 seconds in the 10K, Callie's speed, endurance, and unwavering determination have propelled her to the forefront of collegiate running.
Beyond the impressive numbers, Cailie's accolades speak volumes about her dedication and commitment to excellence. As a four-time First-Team All-American, including two honors in cross country and two in outdoor track, and a recipient of 13 Big 12 Championships, Callie has earned her place among the elite athletes in the nation.
In this episode, we delve into Cailie's running journey, uncovering the mindset, training regimen, and strategies that have propelled her to such remarkable heights. We explore her preparation for race day, her ability to manage nerves and pressure, and her unwavering commitment to continuous improvement.
Join us as we step into the world of Cailie Logue, gaining insights into her extraordinary achievements, her mindset, and the lessons learned along the way. Discover the passion, resilience, and unwavering commitment that have driven Callie to consistently push her limits and redefine what is possible.
Whether you're an aspiring athlete, a running enthusiast, or simply seeking inspiration, this episode is sure to captivate and motivate you. Cailie's story is a testament to the power of dedication, perseverance, and the pursuit of greatness.
Tune in to the XLR8 Performance Lab podcast as we uncover the remarkable journey of Callie Logue, an exceptional athlete who continues to unleash greatness on the track and beyond. -
Join us on an inspiring episode of the XLR8 Performance Lab podcast as we dive into the incredible journey of Kiki Connell, a standout runner with an unwavering passion for the sport. In this captivating conversation titled "From Talent to Triumph: Unveiling Kiki Connell's Inspiring Running Journey," we unravel the story of a remarkable athlete who has risen to prominence in both high school and college running.
Kiki's love for running began at an early age, and through her dedication and hard work, she soon realized her natural talent for the sport. As a standout athlete in Charles City High School, she left an indelible mark, holding numerous school records and captivating audiences with her exceptional performances.
Continuing her journey at Iowa State University, Kiki has proven her mettle as a two-time All-Conference Big 12 athlete in the steeplechase and an MVC All-Conference athlete in cross country (At UNI). Balancing her athletic pursuits with academic excellence, Kiki has been recognized as an Academic All-American, showcasing her commitment to both sport and education.
In this episode, we delve into Kiki's running journey, exploring her experiences in high school and college. We uncover the factors that influenced her college decision, the challenges she faced, and the differences that have made an impact on her performance at the collegiate level.
We also gain insights into Kiki's race-day preparation routine, discovering how she prepares herself physically and mentally for high-stakes races. Additionally, we explore her approach to nutrition, managing nerves, and thriving under pressure in championship events.
As we wrap up the conversation, Kiki shares her future goals in the running world and reflects on a particularly memorable race that holds a special place in her heart. She also imparts valuable advice to her younger self and offers guidance to aspiring athletes starting their own running journeys.
Join us as we celebrate the inspiring story of Kiki Connell, a true embodiment of determination, resilience, and triumph. Whether you're a runner, an aspiring athlete, or simply seeking motivation, this episode will ignite your passion and inspire you to chase your dreams relentlessly. - Montre plus
