They also look at how to decide what an individual athlete actually needs heading into championship season. Consistency, fatigue, recent races, sleep, school stress, and athlete feedback all play a part, and two athletes can need very different things. From there, they explore how to help athletes trust the work through a review of the season, a clear explanation of each session's purpose, and specific preparation tasks.

The episode closes with what a competitive, disciplined athlete should do during championship week when working harder isn't the priority: follow the intended effort, keep familiar routines, recover, communicate honestly, support teammates, and prepare to race.

Their takeaway: you don't have to feel perfectly confident to race well. Give the work a chance to show up.

Who it's for: Recruits, current college runners, coaches, and parents who want to understand how to approach the final stretch before a championship race.

Run time: About 40 minutes

Hosts: Coach Joe Eby and Coach Josh Fiorentino, Baldwin Wallace University Track and Field and Cross Country

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 in the Ohio Athletic Conference (OAC) at the NCAA Division III level. As a senior, he has run 4:17 for 1500 meters, 4:43 in the mile, 16:31 for 5000 meters, and 10:02 in the 3000 meter steeplechase, while building his training to 90+ miles per week.

This episode is for high school runners who aren't top recruits, parents navigating the college recruiting process, and coaches building development-focused distance programs.

In this episode:

• Griffin's running background from middle school through Berea-Midpark High School
• His college recruiting process and why he chose Baldwin Wallace
• The transition from high school to college cross country and track training
• What "buying into the system" looks like day to day
• How he built up to 90+ miles per week safely
• The year his 5K dropped by two minutes
• Learning the 3000 meter steeplechase and dropping from 11:36 to 10:02
• Balancing academics, social life, and high-mileage training
• Senior-year goals and leadership
• Advice for developing high school runners and their parents

Hosts: Coach Joe Eby, Baldwin Wallace University Cross Country and Track and Field Guest: Griffin Boyer, Baldwin Wallace senior distance runner

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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 help our athletes build a mental race plan by journaling what they want to say to themselves at different points in the race. We talk about choosing useful cues, responding when the race goes off script, and staying focused when doubt creeps in.

We also discuss what to write afterward: an honest look at your thoughts, choices, and response to tough moments. Whether you raced well or walked away disappointed, that reflection can help you choose one practical next step for training and your next starting line.