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XLR8 Athlete Highlight – Caleb Ten Pas

Caleb Ten Pas is currently an 8th grader who attends Des Moines Christian school. He recently ran a 4:31 1600 and a 2:05 800 at the IATC Middle School state track and field meet to set Iowa all-time state meet bests for all classes and divisions. He also holds the...

XLR8 Athlete Highlight – Maddy Childs

  We are so excited to be starting a series where we highlight some of our athletes who are coming up through the ranks and may not yet have garnered some of the attention of our highest performing athletes. We hope you enjoy getting to "meet" these amazing young...

Mental Toughness: Why you struggle with it and how you can improve it.

Most of you have experienced the shame of walking away from a race you had hoped to do well in, but instead you "laid an egg". You just KNEW you were ready. Your workouts had been awesome. You had great sleep all week. You didn't drink pop all month. This race was...

Is Running Faster Making You Slower?

I was recently doing some 5-week follow-up performance tests in The Lab and began noticing some interesting trends in the data. Some of the athletes were showing a decrease in aerobic capacity or in their ability to clear lactate from their system at certain paces. A...

Transitioning to the Off-Season – The 4 “Rs” to Follow

The conclusion of the cross country season can bring out many emotions. The highs of a great victory or the lows of a bad day. But perhaps the most impactful is the awareness that the season has come to an abrupt end. All of the hard efforts in both training and...

Off-Season Elite Performance Package

Many of the top middle distance and distance runners ever in the state of Iowa have used the opportunities in this Performance Package to achieve their goals. DO NOT MISS OUT! If you are even REMOTELY curious, fill out the form to get your free running consult to see...

Perfecting Your Kick in XC – 2 Strategies to “Drop the Hammer” At the End of Races

The finish line is in sight, your coach is screaming, the runner next to you starts to make their move. Anyone who has ever raced cross country knows this feeling with all too much familiarity. You've ran 4900 meters and somehow all of this work will now be decided in...

Cross Country Racing Strategy – Know Your Pace

Establishing the correct 5k cross country race pace based on your current fitness is the single most important aspect to finishing with your best possible time. Let's dive in to what makes this so important and how you can set a new PR by following one simple...

Cross Country Race Strategy – 3 Keys to Success

  Cross country is a unique balance between running a set pace, racing against the competition, and adjusting for each individual course. Let's take a look at what is required to run your best in a competitive cross country race.   1. Know your pace. Most...

Quantifying Plyometric Training Stress

Quantifying training stress is one of the most searched topics online within the performance coaching community. There are many rough "guidelines" presented by various experts, but not much scientific evidence to back up their reasoning. 24 hours to recover for an...
XLR8 Athlete Highlight – Maddy Childs

XLR8 Athlete Highlight – Maddy Childs

  We are so excited to be starting a series where we highlight some of our athletes who are coming up through the ranks and may not yet have garnered some of the attention of our highest performing athletes. We hope you enjoy getting to "meet" these amazing young...

Is Running Faster Making You Slower?

Is Running Faster Making You Slower?

I was recently doing some 5-week follow-up performance tests in The Lab and began noticing some interesting trends in the data. Some of the athletes were showing a decrease in aerobic capacity or in their ability to clear lactate from their system at certain paces. A...

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