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 FastRecruiting 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…
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Ep 56: The First Two Years: Building the Foundation
How do you turn an 18 year old recruit into a confident, capable, self driven adult over four years? In this episode, we break down how we intentionally…
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Recruiting Ep 7: Times Don't Tell the Whole Story
Open Have you ever looked at someone’s PR and thought you knew everything about them? Segment 1: How Coaches Actually Read Performances When reviewing a…
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Ep 55: Sam Sikorski school record in the 800
Special guest today. Sam Sikorski. Sam is a multi time all oac performer, an all regional performer in xc. Holds 3 school records. And this past weekend he…
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Ep 54: mid season recap indoor 2026
Baldwin Wallace 2026 Indoor Track Season Recap — Podcast Edition Time Trial- rust buster, remember what its like to hurt like that. Nothing special, just got…
Relaxed and FastRecruiting Ep 6: A Place for Everyone
Opening 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…
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Ep 52: Structure v. Freedom
In 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.
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…
Relaxed and FastEp 51: Dr. Aaron Locke
OPEN BW alum + team chiropractor BW memories as a student-athlete How competing shaped his approach today PATH & BACKGROUND Athlete → Psychology → Chiropractic…
Relaxed and FastRecruiting EP 4: visits
OFFICIAL VS UNOFFICIAL VISITS EXPLAINED Unofficial Visits - Can happen any time and are usually self-funded. - Coaches may be limited in recruiting…
Relaxed and FastEp 50: Alyssa Laughner
In 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…
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Ep 49: The relationship between Cross Country and Track and Field
In 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…
Relaxed and FastRecruiting Ep 3: How to reach out, follow up and make a strong first impression
Getting Started When should athletes realistically start reaching out to college coaches? Athletes should start reaching out once they have something real to…
Relaxed and FastEp 48: Kelly Brennan part 2. How running shaped her life
In 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…
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Recruiting Ep 2: The process of Recruiting
In this episode, Coach, Eby and Coach Fiorentino discuss how recruiting really works timelines in reality check and what the parents role is.
Relaxed and FastEp 47: Kelly Brennan part 1 Her time at Baldwin Wallace
In 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…
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Recruiting Ep:1 Recruiting Communication
Recruiting isn’t just about times and marks. It’s about communication. In this episode, Coaches Fiorentino and Eby break down what college coaches actually…
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Ep 45: consistency over intensity
In this episode, we discussed why consistency is key
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Ep 44. Taking Downtime After XC and How to Come back from it In the Winter
In this episode we talk about Winter Training
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Ep 43. 2025 XC Nationals Recap
In this episode we recap 2025 XC Nationals in Spartanburg, SC
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Ep 42. The Evolution of Running
In this episode we talk about how running has evolved over time
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Ep 41. 2025 Regionals Recap and An XC Nationals Preview
The 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
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Ep 40. Balancing Life As A College Athlete
In this episode we talk about balancing life as a college athlete and ways athletes can better find a balance between life, academics, and sports.
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Ep 39. 2025 XC Season Review & Regionals Preview
In this episode we review the 2025 BW Cross Country Season, and look towards the future for Regionals!
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Ep 37. Athelte Burnout and How to Overcome It.
In this episode we discuss burning out
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Ep 36. Trusting The Process
In 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…
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Ep 35. What is Training By Feel?
In this episode we have an amazing conversation about training by feel and the profound effects it has.
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Ep 33. Effects of Tapering & How to Do It
In this episode we explore tapering and and how coach Eby tapers his team.
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Ep 32. The Recruiting Process
In this episode Coach Eby talks to coach Fiorentino about the recruiting process.
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Ep 31. Exploring Team Culture
In this episode coach talks about team culture with coach Fiorentino
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Getting to know Josh Fiorentino
Take some time to sit down and get to know our new recruiting intern
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Ep. 26 Summer Training | How to Train for XC Season Succesfully During the Summertime
In 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…
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Ep 22. A Full Breakdown Of Coach Eby's Distance Training
In 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…
Relaxed and FastEp 21. 10k Training
In 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…
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Midwest Elite Meet powered by Second Sole/Nike review
Coach 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.
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Getting to know Goose
In this episode we find out who Goose (the logo) is. From a puppy to running buddy.
Relaxed and FastEp 8. Goal Setting for Success
In this episode we talk to Coach Eby about how to set goals, and how they set you up for success
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Ep 6. A Couple of Fun Stories from Coach Eby
In this episode Coach Eby tells 2 fun, and interesting stories about his days coaching at other colleges.
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Ep 1. Welcome To Relaxed and Fast
In this episode we introduce ourselves and answer the question: Who is Coach Joe Eby?