In season 4 episode 5 we are joined by Julian Smith! As a senior at Ward Melville High School Julian has only begun to reach his potential. Running the school record for both the 600m, 4x400m and being runner up in the NYS championships 800m race running 1:53! Julian has committed to the University of Buffalo and plans to be a 800-1500 meter runner to progress through his athletic career! Listen to Julians story now!

In this episode Andrew and Anthony discuss their top tips to run fast in cross country season! From the little simple things to training information, we share our tips to help you perform your best in races.

In this episode we are joined by Brian Liebowitz to talk about how high mileage can effect race results in both track and cross country season! This topic may seem simple on the surface but when you dive into the deep end with it you can see how high mileage may be what causes you too plummet in performance or build you strong enough to beat the competition. Brian had a unique perspective on this topic because he is going into his junior year HS XC season so he is about to increase his mileage a lot for one of the first times in his career! To further expand on this topic we also talk about ways to supplement high mileage training with other activities to build a stronger base and avoid injury.

In season 4 episode 2 Jonah and Andrew dive into making a summer training plan for themselves. They talk about everything from mesocycles and periodization to training fast vs slow twitch muscle fibers. Watch this episode to learn how to make your own training plan!

In the first episode of season 4 Komo, Andrew, and Anthony talk about their plans for summer training to reach their goals and maximize their fitness. We use this topic to lead into the question "is training as much as we do actually healthy?" find out how we answer this tough question!

In the season finale to season three we talk about treading the fine line between too high mileage and over training to training at the perfect intensity. We discuss this for high school runners, college runners, and hobby joggers!

In this episode we are joined by James Araneo, on of our own hosts Andrews, brother! James talks about how he started up his wrestling journey and became one of the best in New York State. Then, he clues us into life as a D1 wrestler for Brown University and all of the day to day work he must put in to be at the top of his game. Listen now to find out how James lives his life to be a wrestling champion!

In this episode Jonah and Andrew interview Anthony to dive into his journey over the last year to becoming a D1 runner at the University of Maryland!

In this episode we are joined by Ethan Winter, one of our teammates from high school! This podcast covers topics involving club running and how it can be a hit or miss with varying colleges, how minimalist shoes became popular from the book born to run, and why they may be good or bad, as well as some of Ethans fitness journey over the last couple years!

In this episode we are joined by James Flockhart to hear about his story of transitioning from a distance runner to a lifter! James used to run and race cross country and track but in the past months has decided to shift gears and pursue lifting as his main sport. Listen in to hear about the the courage it takes to switch a sport you're so deeply involved in and gain some information on how you could potentially do the same.