The XLR8 Performance Lab Podcast

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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 girls track teams won state championships this past spring of 2021.

Despite having had such outstanding success, Coach Grothus has always been one to look under every rock to find ways to help the kids in her program become the best they can possibly be. We connected over a year ago and have enjoyed our partnership with our testing and her training. Give this episode a listen to hear how one of the top coaches in the state is utilizing our "Performance Lab" to "XLR8" their performance at the top! 

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Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Email: [email protected]

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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) this indoor season and has yet to be beaten at the mile in 3 different indoor competitions. He recently ran a 1200 leg of the #2 distance medley relay squad in the US for 2022. 

Listen to how Jackson made so much dramatic improvement over the last year and other quirks that make him both a great runner and an all around chill human being!

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Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Email: [email protected]

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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 runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/

Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Email: [email protected]

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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 for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/

Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com
Email: [email protected]

Follow Yohana:
Twitter: @yoyual
Instagram: @yohana_yual

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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 Iowa!

Sponsor Information:

Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/

Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com 
Email: [email protected]

Follow Will:
Twitter: @WilliamLohr11

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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 appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/

Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com  
Email: [email protected]

Follow Riley:
Twitter: @rileywitt5
Instagram: riwitt03
Instagram: rileywittfitness

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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:

Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/

Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
YouTube: XLR8
Website: www.xlr8-performancelab.com  
Email: [email protected]

Send us Fan Mail

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 Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/

Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
YouTube: XLR8
Website: www.xlr8-performancelab.com  
Email: [email protected]

Send us Fan Mail

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 appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/

Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com  
Email: [email protected]

Send us Fan Mail

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 all of your hard work. 

Sponsor Information:

Lightspeed Lift: We greatly appreciate Lightspeed Lift for how they partner with us in our Performance Lab to help all runners get healthy, stay healthy, and run fast! Connect with us if you have interest in using ours at The Lab, and checkout their website if you have interest in getting one for your home or facility use.
https://lightspeedlift.com/

Follow Us:
Twitter: @LabXlr8
Instagram: xlr8performancelab
Website: www.xlr8-performancelab.com  
Email: [email protected]