Shows / Relaxed and Fast
Relaxed and Fast
Relaxed and Fast showcases coach Joe Eby the Head Coach of Baldwin Wallace University’s Cross Country and Track & Field programs. In this podcast, we showcase how Coach Eby develops his athletes not only in athletics but in all areas of life. We also take a deep dive into training philosophies, how to achieve greatness in every area of life, and more!
Episodes
Relaxed and FastWhat Do You Do When Your Biggest Race Is Behind You? | Relaxed and Fast Podcast
On this episode of the Relaxed and Fast Podcast, Baldwin Wallace University Cross Country and Track & Field coaches Joe Eby and Coach Fiorentino talk about one…
Relaxed and FastWhen the Race Goes Sideways: How to Compete When the Plan Breaks
Hosted by Baldwin Wallace University Track and Field and Cross Country Head Coaches Joe Eby and Coach Fiorentino, the Relaxed and Fast Podcast is for recruits…
Relaxed and FastRace for Your Team, Not Your Watch
Championship season is here. Are you chasing a time, or competing for your team? Coach Eby and Coach Fiorentino discuss how to approach cross country racing…
Relaxed and FastYou're Fit. Now Stop Trying to Prove It.
They also look at how to decide what an individual athlete actually needs heading into championship season. Consistency, fatigue, recent races, sleep, school…
Relaxed and FastFrom 5:02 to 4:17: How Griffin Boyer Built Himself Into a College Runner
Griffin ran 5:02 for 1600 meters and 19:32 for the cross country 5K at Berea-Midpark High School. He stayed home in Berea, Ohio to compete for Baldwin Wallace…
Relaxed and FastWhat Do You Tell Yourself When The Race Gets Hard?
When a race gets hard, what do you tell yourself? And have you practiced those words before you need them? Coach Joe Eby and Coach Josh Fiorentino share how we…
Relaxed and Fast2026 Cross Country Mid-Season Recap
Coach Eby and Coach Fiorentino of Baldwin Wallace University (BW) Cross Country — Ohio Athletic Conference, NCAA Division III — break down the first half of…
Relaxed and FastThe Base Is Built, Now What?
Summer mileage is banked — so what comes next? Coach Eby and Coach Fiorentino break down Baldwin Wallace's transition from base-building into race-specific and…
Relaxed and FastRethinking Threshold: Lessons from Changing Our Approach
Coach Joe Eby and Coach Josh Fiorentino of Baldwin Wallace University Cross Country and Track & Field break down how their threshold training philosophy has…
Relaxed and Fast2026 cross country schedule and season preview
In this episode, Baldwin Wallace University Head Cross Country Coach Joe Eby and Coach Fiorentino break down the full 2026 BW Cross Country schedule — nine…
Relaxed and FastBehind the Scenes: A Day in Camp
In this episode of Relaxed and Fast, Coach Joe Eby and Coach Fiorentino of Baldwin Wallace University Cross Country and Track and Field pull back the curtain…
Relaxed and FastPreseason Camp: More Than Running
In this episode of Relaxed and Fast, Coach Joe Eby and Coach Fiorentino of Baldwin Wallace University Cross Country and Track and Field pull back the curtain…
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2026 Guardian Mile Recap
Josh and Joe recap the Guardian Mile, including Joe’s own race and a streak that somehow keeps rolling: 28 straight years of breaking 5:00 in the mile. We talk…
Relaxed and FastRecruiting Ep 30: The Drive Home: How to Debrief a College Visit
What should you actually talk about on the drive home after a college visit? In this recruiting episode, Coach Eby and Coach Fiorentino break down how recruits…
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Ep 80: Track and Field Cannot Afford an Off Year
Track and field has incredible athletes, memorable performances, and some of the best competition in sports. So why does it keep making it harder for fans to…
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Recruiting Ep 29: Why the Sticker Price Is Not the Final Price
•The difference between a college’s sticker price and what families actually pay •Merit scholarships, need-based aid, grants, and athletic-related financial…
Relaxed and Fast3:42.66: Josh Kerr Changes Mile History
Josh Kerr called his shot, stepped onto the track at the London Diamond League, and ran 3:42.66 to break the mile world record. In this short episode, Coach…
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Recruiting ep 28: Best runner on your team v becoming your best
Is it better to be the star right away, or to join a team where you’ll have to earn every opportunity? In this episode, we dive into one of the biggest…
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Ep 79: Borrowing Brilliance
No coach develops their philosophy in isolation. In this episode, Josh and Joe reflect on the coaches, mentors, athletes, and experiences that have influenced…
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Recruiting Ep 28: Parent help- admissions process
The college search can be exciting, overwhelming, and emotional for both student athletes and their families. Parents want to help, but how involved should…
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Ep 78: What Not to Do This Summer
Summer training can build the foundation for a great cross country season, but it can also create problems that show up weeks or months later. Coach Josh and…
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Recruiting Ep 27: Advice for parents
Choosing a college is one of the biggest decisions a family will make together, and the recruiting process can bring plenty of excitement, questions, and…
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Ep 77: The Championship Work Nobody Sees
In this episode, Coach Joe Eby and Coach Josh Fiorentino dive into one of the most overlooked parts of distance running: the work that happens before and after…
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Recruiting ep 26: What are coaches really evaluating when a recruit comes to campus?
What do coaches really learn about a recruit during a campus visit? In this episode of Relaxed and Fast, Coaches Joe Eby and Josh Fiorentino talk through the…
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Ep 76: Consistency over intensity
Everyone wants the workout that changes everything. In reality, improvement usually comes from the workouts that don’t stand out at all. In this episode, we…
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Recruiting ep 25: XC in the Hills: Four Days That Can Change Your Running
Can four days really change your running? We believe they can. In this episode, Coach Joe Eby and Coach Josh Fiorentino take you inside XC in the Hills, our…
Relaxed and FastEp 75: Midwest Elite Recap – What Happened, What We Learned, and What's Next | Relaxed and Fast Podcast
In this episode of the Relaxed and Fast podcast, Baldwin Wallace University Head Cross Country and Track and Field Coach Joe Eby and Coach Josh Fiorentino…
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Recruiting Ep 24: What To Do When You Are Down To Two
Down to your final two college programs and can't decide? In this episode of Relaxed and Fast, Baldwin Wallace University Head Track and Field and Cross…
Relaxed and FastEp 74: Midwest Elite powered by Nike/second sole recap
The Midwest Elite Meet delivered one of the most memorable nights in meet history. In this episode of Relaxed and Fast, Coach Joe Eby and Coach Josh Fiorentino…
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Ep 73: How Much Is Too Much? Weekly Mileage, Volume and Progression
How many miles should a distance runner actually run? In this episode of Relaxed and Fast, Coach Joe Eby and Coach Josh Fiorentino of Baldwin Wallace…
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Ep 72: TFP: More Than a Motto
Lots of teams have slogans. The best teams have standards. In this episode we dig into what “Team Family Pride” actually means—and why it’s more than something…
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Recruiting ep 23: The State Meet Recruiting Circus - Are We Doing This Right?
What is recruiting supposed to look like? In this episode of the Relaxed and Fast Podcast, Joe and Josh share their experiences from four days at the Ohio High…
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Ep 71: Confidence in Distance Running — How it’s built and how it’s lost
Why do two runners with identical splits show up to the same start line — one believing, one already beaten? That’s confidence, and it might be the most…
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Recruiting Ep 22: Texting vs. Emailing vs. Calling — What Coaches Actually Prefer and Why
You found the coach’s email. Maybe you have their cell number. But do you actually know the right way to reach out — and what happens on the other end when you…
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Ep 70: Injury Prevention vs. Injury Management — The Difference and Why It Matters
Injuries are part of running — but they don’t have to define your season or your career. In this episode of Relaxed and Fast, Coach Joe Eby and Coach Josh…
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Recruiting Ep 21: Getting Real: How to Talk to Athletes on a Visit Without Getting the PR Answer
Getting Real: How to Talk to Athletes on a Visit Without Getting the PR Answer Campus visits are carefully planned — but the most important conversations…
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Ep 69: What Running Teaches You About Getting Out of Your Comfort Zone
What does it feel like to push past the point where everything in you says stop? In this episode, we dig into one of running’s greatest lessons — learning to…
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Recruiting Ep 20: How to Have a Real Conversation with a Coach
Most recruits have no idea how to talk to a coach. And it’s costing them. In this episode, we break down one of the most overlooked skills in the recruiting…
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Ep 68: Training Philosophy with Coach Eby | Baldwin Wallace University Cross Country & Track and Field
Every great program is built on a philosophy. In this episode, Baldwin Wallace University Head Cross Country and Track & Field Coach Eby breaks down exactly…
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Ep 67: Race Week Done Right
Race week can make or break your performance — and most athletes get it wrong. Coaches Joe Eby and Fiorentino break down exactly what to do (and what to ditch)…
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Recruiting Ep 18: It Starts Now: Jr Year Recruiting Playbook
Junior year is almost in the books — and if you're a track athlete with college dreams, your recruiting window is wide open right now. In this episode, we…
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Ep 66: Train Like a Pro, Live Like a Student
What happens when a college athlete tries to live like a pro runner? In this episode, we find out. From dialing in sleep and nutrition to double threshold days…
Relaxed and FastRecruiting ep 17: Can I Handle Both? The Biggest Myth in College Running Recruiting
“I don’t know if I can balance running and academics.” It’s one of the most common things college coaches hear from recruits — but is it a valid concern or an…
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Ep 65: “What Went Wrong?” | Training & Racing Breakdown
Every athlete has a race they’d rather forget — a strategy that fell apart, a training block that went too deep, or an injury they refused to listen to. In…
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Recruiting Ep 16: How to Handle Multiple Schools Recruiting You
Getting recruited by multiple schools sounds like a dream — but most recruits and parents aren’t prepared for what comes next. In this episode, Coach Eby and…
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Ep 64: Beyond the Stopwatch: Same time different outcome
Not every good race shows up on the clock. This episode is all about understanding performance at a deeper level. We talk through what separates two athletes…
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Recruiting ep 15: what to say to a coach after a bad race
Most athletes think a bad race hurts their recruiting. It doesn’t. How you respond to it does. In this episode, we break down exactly what high school athletes…
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Ep 63: Developing a Kick: How to Finish Fast When It Matters Most
What separates good runners from great ones often comes down to one thing… the ability to close. In this episode, we dive into what it really means to have a…
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Recruiting ep 14: when to visit spring, summer, fall
Most athletes and families hit this point in recruiting and start wondering… when should we go on a visit? Spring, summer, fall? Everyone has an opinion, and…
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Ep 62: Who you become because of who you run with
Who you become while you are out on the road with your friends. Time shared on the trail is special and unlike other activities.
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Recruiting Ep 13: Finding Your Academic Fit in Recruiting
What does “academic fit” actually mean in the recruiting process? Too often, athletes make one of the biggest decisions of their life based only on how a…
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Ep 61: Defining Success After College Athletics | The 40-Year Decision
Most athletes think they’re making a 4-year decision when they choose a college. They’re not. They’re making a 40-year one. In this episode, we break down what…
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Recruiting Ep 11: Four Year Plan
What if recruiting wasn’t about what an athlete has done… but who they can become? In this episode, we take you inside how we evaluate recruits and build a…
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Recruiting Ep 11: Discern, Don’t Just Decide
How should recruits choose a college program? Too often the recruiting process pushes athletes to make quick decisions based on facilities, rankings, or hype…
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Ep 59: How We Structure A Day And Why
What does a well-structured practice actually look like, and why does it matter? In this episode of Relaxed and Fast, we take a deep dive into how we structure…
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Recruiting Ep 10: Culture Building with Recruiting
Great programs don’t just recruit talent. They recruit culture. In this episode, we discuss how recruiting decisions shape the identity, standards, and daily…
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Ep 58: The Habits You Build Now Are the Habits You Will Carry for Life
The habits you build today don’t stay in the season. They follow you into the rest of your life. In this episode, we dive into the idea that the daily patterns…
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Recruiting Ep 9: Mental Health in Recruiting: Beyond the Stopwatch
Recruiting isn’t just about times, marks, and scholarships. It’s about mental health, identity, and long-term development. In this episode, we explore the…
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Ep 57: Development in Years Three and Four: Ownership, Performance & Legacy
In this episode, we break down how development shifts in the final two years of a collegiate career. The foundation is built. Now it’s about ownership…
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Recruiting Ep 8: Times Don’t Tell The Whole Story Part 2
One big PR doesn’t guarantee long-term success. In this episode, we break down the “One Big PR Trap” and why chasing a single massive race can hurt…