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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
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
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
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
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
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
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
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
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
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
“The Lab” Goes Pro!
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
Time to Get Used to Hearing this Name: Claire Farrell
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
The Daily Grind of Multi-sport Stand-out, Arianna Jackson
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
Austin O’Brien – Olympic Marathon Trials
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
Ainsley Erzen
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,
Murphy’s Law – What Can Happen, Happened
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
Part 2: Conquering and Starting Over – Sydney Milani
This is the 2nd in a 2-Part publication featuring a written question and answer session with Iowa HS track and field legend, Sydney Milani. This final section will include memories,
Part 1: The Rise of Sydney Milani
“The Best”. No better words could be used to describe the season Sydney Milani had as a senior for the SE Polk Rams in the spring of 2018. No other
Do Metrics Matter?
Working in the world of performance testing it can be easy for many athletes or parents to wonder why measuring metrics such as 40-yard dash, max vertical, bench press, etc.
Lactate Threshold and The Invisible Gorilla
Watch and follow the instructions of this selective attention test: (Simons, 1999) If you had not viewed this video before and you were surprised by what you did not see
“Cookies and Cream” Behind the scenes of the greatest 1-2 running duo in Iowa high school history.
Are you a system coach or do you adjust to the individual? Can success be had with both? Below is a story from a traditionally “system” coach about two athletes
From Average to Savage – How Progressive Training Changes the Game
Chandler Austin desperately wanted to break 5:00 for the mile. He was one of the top 8th grade runners in the state of Iowa. In his final middle school race,
Part 2: SmO2 Individual Application – Major Implications!
If you made it through last week’s post you may still be wondering about the practical applications of having SmO2 data available to you as a coach or athlete. If
SmO2: Why You Need to Understand It – And Then Use It
Whether it is heart rate, lactate threshold, V02, etc., endurance athletes are always looking for feedback to allow them to train at the optimal pace and effort during every session.
XLR8 Performance Lab – Join the Movement!
XLR8 Performance Lab is taking off from here in Des Moines, IA! What is XLR8 Performance Lab you ask? Take 2 minutes and see why you need to be part