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Is Running Faster Making You Slower?

by Ben Tilus | December 29, 2020 | Uncategorized | 0 Comments

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

by Ben Tilus | October 26, 2020 | Uncategorized | 0 Comments

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

by Ben Tilus | September 26, 2020 | Uncategorized | 0 Comments

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

by Ben Tilus | September 23, 2020 | Uncategorized | 0 Comments

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

by Ben Tilus | September 21, 2020 | Uncategorized | 0 Comments

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

by Ben Tilus | September 14, 2020 | Uncategorized | 0 Comments

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

by Admin | June 19, 2020 | Uncategorized | 0 Comments

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...

“The Lab” Goes Pro!

by Admin | June 1, 2020 | Uncategorized | 0 Comments

As I sit and write this blog, my excitement is at an all-time high, but so are my nerves. It reminds me of so much of what my athletes go through when the time comes for them to step to the line and ready themselves to compete. They have done the work and they are...

Time to Get Used to Hearing this Name: Claire Farrell

by Admin | April 7, 2020 | Uncategorized | 0 Comments

Claire who? Remember this blog when you see this young lady crossing the finish line on the blue oval time and time again as a state champion. Is that too much pressure for a high school freshman? Maybe, but Claire has been there and done that all along the way....

The Daily Grind of Multi-sport Stand-out, Arianna Jackson

by Admin | March 29, 2020 | Uncategorized | 0 Comments

Arianna Jackson is a freshman at Roosevelt High School in Des Moines, IA. While she may just be a freshman, she is no stranger to athletic success. She is a 3-sport superstar, dominating her competitors in cross country, basketball, and track. Jackson was on track for...

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

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