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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...

Austin O’Brien – Olympic Marathon Trials

by Admin | March 25, 2020 | Uncategorized | 0 Comments

Austin O'Brien was a standout runner for Pleasant Valley High School, a large class school on the eastern border of Iowa. He has been a standout runner going back to his days as a middle school runner when he set state middle school records in several middle-distance...

Ainsley Erzen

by Admin | March 21, 2020 | Uncategorized | 0 Comments

Before the 2020 track and field season came to a screeching halt, Carlisle sophomore, Ainsley Erzen, had been torching indoor tracks in Iowa and beyond. While winning races from 200-1500, her true dominance came through in the 800. Erzen went 2 for 2 with dominant...

Murphy’s Law – What Can Happen, Happened

by Admin | January 13, 2020 | Uncategorized | 0 Comments

Max Murphy pulled off one of the great come from behind finishing moments in Iowa High School XC history to grab the 2019 class 4A state individual title by less than a second over Dowling Catholic's Sam Hall. Max wasn't always on the radar for a moment like this. He...

Cross Country Racing Strategy – Know Your Pace

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