This episode features two new pole vaulters to Western Illinois. Arnie Grunert has jumped over 16 feet, while Gaetano "Nino" Romeo has jumped over 13 feet. Arnie discusses his love for food and belief in minimalist shoes. Meanwhile, Nino tells the story of how he broke his leg pole vaulting. Both pole vaulters detail their goals and excitement for the upcoming track season.

Introduction: (0:20)

Arnie Grunert Interview: (2:04)

Nino Romeo Interview: (9:23)

Combined Interview: (14:46)

Rapid Refresh: (34:07)

Gift + Follow Arnie and Nino (44:09)

Johnny Dickson ran track at Western Illinois as a 400 and 800m runner. Now, he works as a fitness instructor and educational influencer. Also known as No Lab Coat Required, he seeks to break down barriers for his audience in terms of health, wellness, and science. In this episode, Johnny details his running and origin story. In addition, Johnny showcases his bright personality as we hear his takes on whether cereal is a soup or a hot dog is a sandwich.

Introduction: (0:20)

Johnny Dickson Interview: (3:10)

Story of Johnny as a Teammate: (25:10)

Fact or Fiction: (31:49)

Rapid Refresh: (37:03)

Follow Johnny (42:57)

This episode features two new runners to Western Illinois. John Hunt is a JUCO transfer from North Iowa Area Community College (NIACC), while Zach Taylor is a freshman from Buckeye, Arizona. In the interview portion, John Hunt details the progression of his mid-distance training, and Zach describes necessary components of hurdle training. Throughout the episode, we learn about John's pet bird and Zach's shoe collection. After that, the two guests answer some of life's most essential questions: Does pineapple belong on pizza?

Introduction: (0:20)

John Hunt Interview: (2:52)

Zach Taylor Interview: (9:14)

Combined Interview: (14:59)

Runner Trivia: (23:19)

Rapid Refresh: (31:13)

Gift + Follow John and Zach (38:55) 

Robert Perry, also known as RP Shoots, is a double threat in the sport of cross country and track and field. Whether he is behind the lens or running for Western Illinois, Robert gives it his all. In this episode, Robert dives into his running story in high school and college by detailing his injuries and defining success. In addition, he drops some hot takes on the sport of running as well as fashion trends. This week's new segment "Flick or Flak" settles the debate on Crocs, socks and sandals, and cowboy hats. Last but not least, Robert brings a notable historical figure to the studio. 

Introduction: (0:20)

Robert Perry Interview: (2:40)

Flick or Flak: (15:45)

Rapid Refresh: (21:53)

Gift + Follow Robert (29:56)

Maleigha Huston and Kristina Petrou are two sophomore runners for Western Illinois that form a dynamic duo like no other. Although they compare themselves to Dumb and Dumber's Lloyd Christmas and Harry Dunne, they are more than capable as college athletes. Maleigha found success as a freshman as she earned All-Summit honors by taking 3rd in the 800m at the 2022 Summit League Outdoor Track and Field Championships. Meanwhile, Krissy has been contributing to WIU's cross country team by placing as high as 4th on the team with a limited long distance running background. In addition to detailing their college careers so far, Maleigha and Krissy answer questions on whiteboards about their favorite show, things they can not live without, and celebrity crushes.

Introduction: (0:20)

Maleigha Huston Interview: (3:18)

Kristina Petrou Interview: (7:35)

Combined Interview: (13:15)

Are They Really Best Friends: (19:57)

Rapid Refresh: (29:59)

Gift + Follow Maleigha and Krissy (35:54)

Caleb Ware and Jace Green are freshman roommates at Western Illinois where they run cross country and track and field. Both have had great starts to their collegiate careers by making their top 5 on the cross country team. Caleb hails from Cincinnati, Ohio while Jace claims Arthur, Illinois. This episode features a new segment called "Newly Roomed" where the contestants will find out who is the better friend. Other features of the episode includes Caleb's love for music and Jace's passion for hog shows.

Introduction: (0:20)

Caleb Ware Interview: (3:30)

Jace Green Interview: (10:02)

Combined Interview: (15:55)

Newly Roomed: (20:53)

Rapid Refresh (32:47)

Gift + Follow Caleb and Jace (38:32)

Stephanie Brokaw is the first female and professional runner to appear on the podcast. Stephanie is an 8x All-American and 10x USA Qualifier. Her 2:01 800m and 4:06 1500m are blazing fast times, but there is much more to her life as a pro runner. Stephanie shares the logistics of being a professional as well as her passions in cooking, graphic design, and photography. Last but not least, she makes three recommendations to movies and shows that you should watch now.  

Introduction: (0:20)

Stephanie Brokaw Interview: (2:35)

Rapid Refresh (26:15)

Gifts + Follow Stephanie (36:16)

Lucas Hofer is invited to the podcast to share his secrets on how to run a fast 800m. Is it his moustache or a pre-race routine? Having run over 2:00 in the 800m only a couple of times, he seems to be a reliable source. In addition, Lucas "Loafer" details his most challenging bakes as well as his inspirations. Interestingly, Lucas spent most of his track career as a sprinter, and he hopes to break the 1:50 barrier this year as a graduate runner for Western Illinois. Lastly, Lucas looks ahead to his future as a coach. 

Introduction: 0:20

Lucas Hofer Interview: 2:29

Rapid Refresh: 16:45

Follow Lucas Hofer: 24:42

Logan Lommel invites Richard "Scientist" Brown of Jamaica and Western Illinois University to the podcast to discuss fishing, cooking, culture, and running. In this episode, Richard unveils the story behind his nickname "Scientist." In addition, Richard details his favorite fish to catch and dishes to cook. The "Scientist" also lays out his goals for this track season, and he describes how confidence plays a role in his running. Last but not least, he drops words of wisdom on what he wishes his legacy to be.

Introduction: (0:20)

Richard Brown Interview: (3:19)

Rapid Refresh (27:13)

Follow The "Scientist" (34:30)

Host Logan Lommel invites his roommate Habibu Moise to the podcast to discuss life in Rwanda and Iowa. Throughout high school, Habibu found success in tennis, cross country, and track. After being recruited by multiple Division 1 programs, Habibu committed to Iowa Central, and later transferred to Western Illinois University. The distance runner also discusses the process of earning his citizenship, skiing in the Rocky Mountains, and his favorite Justin Bieber song. In the future, Habibu plans to be a police officer while continuing to compete on the roads.

Introduction: (0:20)

Habibu Moise Interview: (3:00)

Rapid Refresh (25:25)

Follow Habibu and Running Refresh (31:40)