Best Ben Tilus and Riley Witt Podcasts (2025)

1
Does Tailored Training Even Matter? 22:44

1+ y ago22:44

22:44

As the indoor track season draws to a close, our athletes at XLR8 Performance Lab have left their marks on the record books. Join us for a recap of these monumental moments, including Addi Dorenkamp's record-smashing performance and Tommy Hensley's double victory. But it's not just about the wins; we're also peeling back the curtain on the transiti…

1
5 Reasons Long Slow Distance Running is Dumb! (And maybe a few reasons it's not...) 15:38

1+ y ago15:38

15:38

Is your endurance training really pushing you towards peak performance or just pushing you towards a plateau? Prepare to have your training beliefs tested as I, Ben Tilus, cut through the noise surrounding long slow distance (LSD) running. This episode isn't just another running commentary; it's a deep dive into why the one-size-fits-all approach t…

1
Breaking Boundaries: Elov Osslon's Record-Setting Journey in Ultramarathons 40:19

1+ y ago40:19

40:19

In this episode, we dive into the world of ultramarathon racing with Elov Olsson, a Swedish sensation in the running community. Elov's story is one of passion, dedication, and an unwavering commitment to pushing the limits of human endurance. Elov Olsson recently made headlines by breaking records at the Tunnel Hill 100 Mile race, one of the most c…

1
Fueling Athlete Success: Mike Gettemy's Coaching Revolution with XLR8 Performance Lab 34:15

1+ y ago34:15

34:15

🎙️ Fueling Athlete Success with Mike Gettemy's Coaching Revolution In this inspiring episode of The XLR8 Performance Lab Podcast, we sit down with Mike Gettemy, a dedicated physical education teacher and accomplished coach at Ankeny Centennial High School. Mike's journey into the world of coaching began years ago, leading cross country and track te…

1
Chasing Olympic Dreams: The Austin O'Brien Training & Story 1:04:27

1+ y ago1:04:27

1:04:27

In this inspiring episode, we sit down with Austin O'Brien, a semi-pro runner for Runablaze Iowa and certified mental performance coach. Austin's remarkable journey from an all-America college athlete to a dream of making it to the Olympic Trials is nothing short of extraordinary. We delve into Austin's story, which began with an unexpected transit…

1
The Mental Game: What Made Matthew Schaul's Jump in Performance Possible 29:21

1+ y ago29:21

29:21

In this episode of the XLR8 Performance Lab Podcast, we dive deep into the world of mindset and performance with an athlete who's seen remarkable growth in their running journey. Join us as we sit down with Matthew Schaul, a standout runner from a small 1A school who's recently emerged onto the Iowa running scene. Matthew's story is not just about …

1
New Horizons: The Ever-Shifting Priorities of Jackson Mace-Maynard 1:19:46

1+ y ago1:19:46

1:19:46

Join us in this insightful episode of the XLR8 Performance Lab Podcast as we sit down with Jackson Mace-Maynard, a talented athlete whose journey from high school star to college athlete is filled with twists and turns. Jackson's story is one of resilience, tough decisions, and unwavering determination. As a high school junior, Jackson's breakout r…

1
Hayden Kuhn: A Journey from XLR8 to University of Iowa 36:19

1+ y ago36:19

36:19

In this episode of the XLR8 Alumni series, we have the privilege of sitting down with Hayden Kuhn. Hayden's story is a testament to the incredible potential of student-athletes when they receive the right guidance and training. As a sophomore at the University of Iowa, Hayden has already achieved impressive results, boasting a 10K time that ranks a…

1
Athlete Breakdown: Maya Bergstrom | Progressive Threshold 26:13

1+ y ago26:13

26:13

Athlete Breakdown: Maya Bergstrom | Progressive Threshold In this episode of the XLR8 Performance Lab Podcast, join us as we unravel the intriguing world of progressive threshold training with Maya Bergstrom. Host Riley Witt sits down with Maya to dive deep into the science and strategy behind progressive threshold. Maya, an accomplished runner and…

1
Shaylyn DeYoung: Coaching for Success With Swim, Cycle, Run, and Triathlon 46:44

1+ y ago46:44

46:44

Shaylyn DeYoung: Coaching for Success With Swim, Cycle, Run, and Triathlon In this episode of the XLR8 Performance Lab Podcast, we dive into the world of multisport coaching with our very own Shaylyn DeYoung, XLR8's expert coach in swimming, cycling, adult running, and triathlon. Shaylyn brings a wealth of knowledge and experience to our coaching t…

1
XLR8 Update | Ben Tilus & Riley Witt 1:01:28

1+ y ago1:01:28

1:01:28

In this exciting episode of the XLR8 Performance Lab Podcast, join hosts Ben Tilus and Riley Witt as they unveil the latest developments in the world of athletic excellence at XLR8. First, they introduce XLR8's newest addition, Coach Shaylyn DeYoung. Dive into the dynamic world of adult coaching as Coach Shaylyn takes the reins of XLR8's 5K and 10K…

1
Athlete Breakdown: Collin Houg | Mastering Precision Training 28:11

1+ y ago28:11

28:11

In this episode of the "XLR8 Performance Lab Podcast," we delve into the fascinating world of precision training with none other than Collin Houg. We explore the meticulous methods Ben employs in his workouts to maximize his performance and make up for lost time. From meticulously structured workouts to data-driven insights, Collin shares the secre…

1
Athlete Breakdown: Landon Bendgen | Guide to Tempo Runs 22:26

1+ y ago22:26

22:26

Athlete Breakdown: Landon Bendgen | Guide to Tempo Runs Tempo runs are a vital component of any runner's training regimen, but mastering them can be a daunting task. We break down the intricacies of tempo running, providing valuable insights, strategies, and tips to help runners of all levels harness its power. While simultaneously diving into Land…

1
Athlete Breakdown: Claire Helmers | Inside The Norwegian Training Model 31:26

1+ y ago31:26

31:26

Join us in this exciting episode as we dive deep into the world of endurance training with XLR8 athlete Claire Helmers. Claire has been on an incredible journey, absolutely destroying her junior cross-country season braking 17 on just about any course she wants. In the middle of this podcast, we take a scientific detour to explore the principles of…

1
Athlete Breakdown: Tommy Hensley | Inside the Testing Process 23:20

1+ y ago23:20

23:20

In this compelling episode, we venture into the world of athletic performance testing with Tommy Hensley. Join us as we unveil the intricacies of Tommy's remarkable journey towards athletic excellence, and discover what the testing process truly entails. Tommy shares his unique story, shedding light on the challenges, triumphs, and relentless dedic…

1
Athlete Breakdown: Charlie Bennett | Increasing Fat Max and Long Covid Recovery 26:58

1+ y ago26:58

26:58

In this enlightening episode, we're delving into the world of strategic running and performance enhancement once again. This time, our focus is on Charlie Bennett, as we explore strategies to boost his 5K performance and enhance his running prowess. I (Riley Witt) take you through a comprehensive breakdown of actionable insights that can help Charl…

1
Athlete Breakdown: Abel Squires | Tips For High Anaerobic Distance Runners 30:27

2y ago30:27

30:27

In this episode, we're taking a deep dive into the world of running strategy and tactics. Specifically, we're focusing on how Abel Squires can elevate his 5K performance by strategically targeting his anaerobic capacity and reducing his VLA max. Drawing from a wealth of expertise, I (Riley Witt) break down actionable insights on how Abel can fine-t…

1
Resilience Redefined: Maddie Block's Unwavering Spirit 44:57

2y ago44:57

44:57

In this episode, titled "Resilience Redefined: Maddie Block's Unwavering Spirit," we dive deep into the inspiring narrative of a young athlete who transformed setbacks into stepping stones on her path to greatness. Maddie's story is a testament to the incredible power of determination and persistence. Starting from a place where state championships…

1
Making History: The Cailie Logue Legacy 46:26

2y ago46:26

46:26

Join us for an electrifying episode of the XLR8 Performance Lab podcast as we dive into the incredible running journey of Cailie Logue, a true powerhouse in the sport. In this captivating conversation titled "Making History: The Cailie Logue Legacy" we unravel the story of an exceptional athlete who has left an indelible mark on the track and cross…

1
Running with Purpose: Unveiling the Journey of Kiki Connell 35:58

2y ago35:58

35:58

Join us on an inspiring episode of the XLR8 Performance Lab podcast as we dive into the incredible journey of Kiki Connell, a standout runner with an unwavering passion for the sport. In this captivating conversation titled "From Talent to Triumph: Unveiling Kiki Connell's Inspiring Running Journey," we unravel the story of a remarkable athlete who…

1
From Doubt to Dominance: Addison Dorenkamp's Path to Overcoming Mental Challenges in Running 31:38

2y ago31:38

31:38

Join us on the XLR8 Performance Lab podcast for an empowering episode as we delve into the extraordinary journey of Addison Dorenkamp, a true symbol of resilience and triumph. In this thought-provoking conversation titled "From Doubt to Dominance: Addison Dorenkamp's Path to Overcoming Mental Challenges in Running," we uncover the inspiring story o…

1
A Class of Her Own: Paityn Noe's Legacy as Iowa's High School Running Legend 40:35

2y ago40:35

40:35

Join us for a riveting episode of [Your Podcast Name] as we delve into the inspiring legacy of Paityn Noe, an extraordinary high school runner hailing from Iowa. In this captivating exploration titled "A Class of Her Own: Paityn Noe's Legacy as Iowa's High School Running Legend," we uncover the awe-inspiring journey of a young athlete who has carve…

1
The Pursuit of Excellence: The Rise of Chase Lauman 33:14

2y ago33:14

33:14

In this exhilarating episode of the XLR8 Performance Lab podcast, join host Riley Witt as he delves into the extraordinary journey of Chase Lauman. Titled "The Pursuit of Excellence: The Rise of Chase Lauman," this episode takes you on an inspiring exploration of the mindset, training, and achievements that have propelled Chase to the pinnacle of t…

1
A Look Back: 2023 State Recap With Ben Tilus 39:30

2y ago39:30

39:30

In this episode of The XLR8 Podcast, join host Riley Witt as he sits down with Ben Tilus, the owner of XLR8 Performance Lab, a renowned coaching service for high school runners. Titled "A Look Back: 2023 State Recap With Ben Tilus," this episode takes listeners on a retrospective journey through the recent Iowa State Meet and the exceptional accomp…

1
Chasing Greatness: Inside the Mind of One Of Iowa's Best Distance Runners | Jackson Heidesch 41:31

2y ago41:31

41:31

Welcome back to the XLR8 Performance Lab podcast! In this exciting episode, we had the privilege of sitting down with Jackson Heidesch, quite possibly Iowa's best high school distance runner to date. Jackson has been on a remarkable journey, achieving incredible success in recent times. Last fall, Jackson conquered the grass as he clinched an indiv…

1
Beyond VO2 Max: Data-Driven Training To Optimize Your Performance | Sebastian Weber & Ben Tilus 1:12:54

2y ago1:12:54

1:12:54

In this episode of the XLR8 Performance Lab Podcast, we're joined by world renown performance coach, Sebastian Weber to explore how data-driven training can help runners optimize their performance beyond traditional metrics like VO2 max. Ben and Sebastian share insights on how to collect and analyze running data, using tools, to gain a deeper under…

1
Short Shorts : The Power of Persistence | How Joe Anderson's Slow Progress Led to Big Wins 17:02

2y ago17:02

17:02

Welcome to XLR8’s "Short Shorts" podcast series! In this episode, we bring you an exclusive interview with Joe Anderson, one of the nation's top-performing athletes in cross country and indoor track. Joe is a national champion in cross country and a national runner-up in the indoor 3k, demonstrating his incredible talent and dedication to the sport…

1
Short Shorts | Reece Smith | A Steeplechaser's Insights on Overcoming Hurdles 14:03

2y ago14:03

14:03

Welcome to XLR8’s most popular podcast series "Short Shorts" . In this series, we bring you quick-hitting interviews with some of the nation's top athletes. Our guests have only 4 minutes to answer a list of questions that range from serious to lighthearted. Last week Nate muller shared a little glimpse into his life and finished up the episode by …

1
Short Shorts | Nate Mueller | From Setbacks to Comebacks 10:53

2y ago10:53

10:53

Welcome to the XLR8 Performance Lab podcast, "Short Shorts". In this series, we bring you quick-hitting interviews with some of the nation's top athletes. Our guests have only 4 minutes to answer a list of questions that range from the serious to the lighthearted, all focused on the sport of running. In today's episode, we have the pleasure of inte…

1
Breaking Records and Pushing Limits: An Update with Ben Tilus 47:35

2+ y ago47:35

47:35

Welcome back to the XLR8 Performance Lab podcast! In this episode, we sit down with the owner of the lab, Ben Tilus, to get an update on what's been happening behind the scenes and to hear about some exciting new changes to the coaching philosophy. Ben Tilus has been a leading figure in the high-performance training world for years, and his lab has…

1
What shall we call this....??? 1:12:56

3y ago1:12:56

1:12:56

Excited to announce a fresh series with my new co-host, Riley Witt! Riley finished up a phenomenal high school career this past spring with state titles in the 1600 and 3200, as well as a runner-up finish in the 800. His 1:52 run twice in the post-season places him in the top-10 all-time for Iowa preps. He will be headed to NW Missouri St this upco…

1
Coaching Chat - Kelley Grothus 41:02

3+ y ago41:02

41:02

Kelley Grothus is a multi-time coach of the year in Iowa Class 1A (smallest class) with the Madrid Tigers. Her boys cross country program won 3 consecutive titles in 2018, 2019, and 2020. She is easily one of the foremost authorities on distance running in the state of Iowa as she has also been a coach within their track programs. Both the boys and…

1
Short Shorts - Jackson Mace-Maynard 38:44

3+ y ago38:44

38:44

Jackson Mace-Maynard is one of the "OG" boys in XLR8. Since joining a year ago, Jackson has dropped his times by incredible amounts. He went from nearly being lapped in an indoor 1600 a year ago to only a few weeks ago running a 4:17 full mile (4:15 1600) indoors to win the Arkansas HS Invite. He has also run 52.2 (400), 1:58 (800), and 3:06 (1200)…

1
Short Shorts - Heidesch and Johnson 32:53

3+ y ago32:53

32:53

Jackson Heidesch and Shewaye Johnson have absolutely taken Iowa running by storm over the last year. Take a listen to these two about how they got to where they are and their goals for this season and beyond! Sponsor Information: Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all r…

1
Short Shorts - Yohana Yual 15:02

4y ago15:02

15:02

Yohana Yual took a trip to Arizona a few weeks ago for his spring break. He talks about his preparation for this season and what he hopes to accomplish. The senior standout for Johnston is already off to a fast start and no doubt has even bigger things ahead this spring. Sponsor Information: Lightspeed Lift: We greatly appreciate Lightspeed Lift fo…

1
Short Shorts - Will Lohr 31:01

4y ago31:01

31:01

Will Lohr recently opened his junior track season with a lifetime PR of 9:48 for 3200 meters at the Dickinson Relays on the campus of the University of Northern Iowa. Will is a track and field junkie and can rattle off almost any tidbit about the sport that you could imagine. Give a listen to one of the funniest distance runners in the state of Iow…

1
Short Shorts - Riley Witt 18:20

4+ y ago18:20

18:20

Riley Witt is a stud middle distance runner from St. Ansgar up in northern Iowa near the Minnesota border. He recently ran a HUGE lifetime PR of 4:29 for 1600m at the XLR8 Iowa Indoor Showdown. Riley talks about his early success in running and what has led to his recent jump in performance. Sponsor Information: Lightspeed Lift: We greatly apprecia…

1
Drop the Hammer - Ep. 3 - The Law of the Harvest 10:57

4+ y ago10:57

10:57

In this episode of Drop the Hammer I dive into the Law of the Harvest. The seeds that you sow will only produce that harvest. You can't sow apple seeds and expect potatoes to be what shows up! The same applies to what we do in running. Give it a listen to hear how you can learn to plant the seeds of what you hope to reap. Sponsor Information: Light…

1
Drop the Hammer - Ep. 2 - Injuries Got You Down? 11:09

4+ y ago11:09

11:09

In this episode I dive into the struggle that all runners face when they encounter injuries during their training. There are several key strategies that you can use to make sure you stay on the path towards your goals while also feeling excited and motivated to continue working out. Sponsor Information: Lightspeed Lift: We greatly appreciate Lights…

1
Short Shorts - Ep. 48 - Madrid Boys Talk 3-Peat and Good Hair 17:03

4+ y ago17:03

17:03

The Madrid Boys 3-time defending Iowa 1A state xc champs bring three guys on the program to talk about their top-10 individual finishes to lead the team to another title. Listen in to here about what makes their team so special, their strong hair game, and even who wears the shortest shorts! Sponsor Information: Lightspeed Lift: We greatly apprecia…

1
Drop the Hammer - Ep. 1 - Is Running Faster Making You Slower? 9:27

4+ y ago9:27

9:27

In this inaugural episode of "Drop the Hammer", I dive into one of the biggest mistakes all runners make: running too fast on aerobic runs. In less than 10 minutes you will learn why this simple mistake can be costing you precious seconds in your race performance. So, check it out and learn how to find the sweet spot in your training and not waste …

1
Episode 18 - Jeff Morris - Brave Like Gabe 35:03

5y ago35:03

35:03

Jeff Morris is the head coach at Perham HS in Minnesota. In this first of a two-part series, Jeff describes what it was like to coach Gabe Grunewald in high school. Gabe passed of cancer a little over a year ago, and today, June 25th, would have been her 34th birthday. Listen to him share emotional stories about her and how the running community ca…

1
Short Shorts - Ep. 45 - Sydney Milani Talks Inspiration From Her Dad 18:01

5y ago18:01

18:01

Sydney is the greatest sprinter in Iowa HS track and Field history. She holds state all-time records in the 100, 200, and 400 meter dashes. She is also the only athlete to ever win individual titles in the 100, 200, 400, and 800 in the same state meet. Listen to her share about what her dad wrote to her on the morning before she accomplished those …

1
Short Shorts - Ep. 46 - Brynn Brown Talks National Record 17:21

5y ago17:21

17:21

Brynn is the new all-time US high school record holder in the outdoor 3200 meter run after setting the unofficial mark in a time trial earlier this spring. She is one of the top high school distance runners of all-time and talks about how she rebounded from a tough finish to her cross country season to accomplish this amazing feat. Instagram: brynn…

1
Short Shorts - Ep. 47 - Jaysen Bouwers Talks Sioux City North 12:28

5y ago12:28

12:28

Jaysen is a 15:26 5k cross country runner from way up in Sioux City near the South Dakota border. He is one of the top returners in the state for distance athletes and has his eyes set on a state title and a sub-15:00 clocking in cross country. Hear him talk about what it is like to be in a school that is not located near the major schools in centr…

1
Short Shorts - Ep. 40 - Claire Farrell Talks AAU Success 13:09

5y ago13:09

13:09

Claire is a superstar freshman at Norwalk HS. She was a 3x middle school state champion last spring in the 100, 200, and 400. Hear her describe what it is like to run on the AAU circuit and how she has developed her success over the years. Twitter:@Claire_Farrell8 Instagram: clairethebest8 Sponsor Information: Final Surge: Thank you to Final Surge …

1
Short Shorts - Ep. 41 - Ryan Winger Talks High Goals for Hempstead 10:23

5y ago10:23

10:23

Ryan is the 5k cross country school record for Dubuque Hempstead HS. Their boys cross country team returns a dominant group of 6 athletes that should challenge for a state team title this fall. Hear him talk about what it is like to be part of that amazing team and atmosphere. Twitter:@Ryan_Winger03 Instagram: ryan_winger1361 Sponsor Information: F…

1
Short Shorts - Ep. 42 - Roisin Willis Talks Her Mom Being an Olympian 17:27

5y ago17:27

17:27

Roisin is one of the best middle distance high school runners in US history. As a sophomore she has already run 53 seconds and 2:03 for the 400 and 800 meter runs. These are staggering times that reflect potential to reach the highest levels in the sport. The daughter of an Olympian, hear her talk about what it is like to pursue athletic excellence…

1
Short Shorts - Ep. 43 - Jacob Bright Talks the NDSU Bison 11:16

5y ago11:16

11:16

Jacob was the 3rd place finisher in the Minnesota Class A state cross country championships this last fall while leading his team to a runner-up finish. One of only 52 in his graduating class, he will be heading to Fargo, ND to run for the Bison next fall. Hear talk about the value of each runner on a team from such a small school. Instagram: jacob…

1
Short Shorts - Ep. 44 - David Elliott Talks Being a Professional Runner 14:30

5y ago14:30

14:30

David is a former standout runner from Boise State University. He currently runs professionally as one of the top 5k runners in the United States. A late bloomer, hear how David did not even start running until his senior year of high school and how that changed the entire trajectory of his life. Sponsor Information: Final Surge: Thank you to Final…

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Ben Tilus And Riley Witt Podcasts

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