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“We All Run for the Same Jersey”: Team-First Racing with Sophie Rentmeister “Your teammates are not your enemy. They are there to teach you how to be a better athlete and a better person.” It’s championship season in cross country, when months of training come down to a few races and every runner on the line is racing for something bigger than herself. This week, we sit down with Sophie Rentmeister, a senior distance runner at Glenwood High School who will run for the Illinois State Redbirds next year. Sophie has run a season-best 17:17 for three miles, serves as vice president of her student council, and made her team her priority this fall. Sophie came to cross country from competitive soccer and basketball. She loved competing, but she found something different with her XC teammates. In a 3-mile race, she says, you aren’t competing against each other. You’re competing with each other. She talks about pushing and pulling alongside her former teammate Ashlyn Chopa, who now runs at Dayton. When one of them led, she pulled the other along. Sophie also shares what it took as a junior to stop protecting her own times, trust her coach, and say yes to relays because the team came first. We also talk about leadership. Four years on her student council executive board taught Sophie how much communication and transparency matter, and she believes in having the hard, direct conversation and validating each other’s feelings. Her biggest leadership tip is simple: be kind. A smile and a “how was your day” go a long way. Then we get into fueling and strength. Sophie has always known food is fuel, and once she got to high school she made it a priority. Her intake went up a lot, and she’s better for it. She walks us through race day, from the pasta party the night before to avocado toast with eggs, strawberries, and kombucha. She also shares how she refuels with protein after workouts and the strength work that keeps her durable: plyometrics, calf raises, squats, and RDLs, built up over the summer. Finally, Sophie shares why Illinois State felt like home after an XC camp there at the start of her junior year. Coach Jeff Bovee told her the times she would need to run, and those became her goals. She also talks about her plan to become a corporate lawyer. Then she tells the story of her breakthrough in the 800 during track season. When she needed something to lean on, she leaned on her faith and wrote one word on her hand: BELIEVE. In this episode: Making the switch from soccer and basketball to cross country Why your teammates are there to help you, not to compete with you Putting the team ahead of personal times, and trusting your coach Leadership lessons from four years in student council The power of direct, honest conversations on a team Food as fuel: eating enough to train and race well Sophie’s race-day fueling, from the night before to the finish Strength training for distance runners: plyos, squats, RDLs, and calf raises Choosing Illinois State and what she’s carrying into college running Faith, the 800, and the “Believe” breakthrough Quotes we loved: “We all run for the same jersey.” “Be KIND! A simple smile. A simple ‘how was your day.’” “Student council taught me how important communication and transparency are to building good relationships.” “I trusted my coach. Team first.” “We are running for something bigger than ourselves. We want to do it for each other, together.” “Food has become a huge priority for me. I have always known that food is fuel.” “Even if I don’t believe, God believes in me.” Warm-up round: Deep dish or thin crust? Deep dish, the whole team. Plus Sophie’s go-to order (avocado toast, a Starbucks grilled cheese, and a Dr. Pepper) and her team’s Wonder Woman superhero group costume for Halloween sectionals. Follow along at @peac_train_like_girl and share this episode with a teammate who runs for the jersey. #PEACpodcast #TrainLikeAGirl #CrossCountry #TeamFirst #GirlsWhoRun #FuelYourRun #StrengthForRunners #IllinoisXC

“If it wasn’t for all the women encouraging me, I would not be where I am.” — Sam Hier Sam Hier wears a lot of hats in the sport. She’s the Director of Operations and cross country and track coach at the University of Rio Grande, where she works every day with collegiate distance runners. She’s also the Creative Director and Event Coordinator of the USATF Women’s 6K Festival in Canton, Ohio, an event she has helped build since 2021. It’s both a USATF championship and a community road race celebrating women in running. Sam’s running story started in middle school, when her mom (a runner herself) saw that basketball wasn’t going to be her thing and signed her up for cross country. Her high school coach, ultrarunning legend Connie Gardner, coached the whole runner for a lifetime of running. A teammate encouraged her to run in college, where she ran for Tina Ryee, the mentor she still works alongside on the Women’s 6K Festival. Now in her third year at Rio Grande, Sam is building a team-first culture rooted in her own values, and it’s working. Last season the RedStorm women finished 24th at the NAIA National Championship, and this fall they’re ranked 12th in the country. In this episode, Sampson and Danielle talk with Sam about: Why it’s “good to be delusional” and how belief fueled Sam’s running Team-first culture: running in packs and going further together What women coaches bring to women athletes, and the coaches Sam admires Fueling honestly: cycles, three meals, snacks, and refueling within 30 minutes Why biweekly one-on-ones and “just listening” are her secret sauce Strength training for women: heavy lifting, plyometrics, and running economy Why Sam doesn’t set time goals with her athletes The toxic cycle of comparison and social media Buy-in as the foundation for a rough September turning into a strong October NAIA running: competitive, on the rise, and racing D1 programs at Notre Dame The USATF Women’s 6K Festival, founded by Sam’s mentor Tina Ryee: elite women and community runners, walkers, breast cancer survivors, and little girls, all on one day built for women, by women Quotes from the episode: “You can go further together.” “Athletes need to process emotions, good and bad. We do not need to be fixed.” “Underfueling is one of the biggest struggles in distance running.” “I’m not a nutritionist, but I can be a good guide for them.” “I do not set time goals with my athletes.” “The buy-in process is everything.” Key takeaways for athletes and coaches: Focus on habits, not times. Instead of chasing “break 19,” ask what’s in your control. Talk openly about fueling. Are you eating three meals? Getting snacks? Refueling after workouts? Coaching is less about fixing problems and more about giving athletes the tools to handle them. High school coaches can borrow Sam’s approach with monthly or rotating check-ins (12 to 13 athletes a week). One rough meet doesn’t define a season. Buy into the training, the coaching, and your teammates. Follow along: Sam Hier: https://www.instagram.com/samanthahierx/ University of Rio Grande Cross Country & Track: https://www.instagram.com/urgtfxc/ USATF Women’s 6K Festival: https://www.instagram.com/womens6k/   Listen and subscribe to PEAC — Train Like A Girl on Spotify and Apple Podcasts. If this episode helped you, leave us a review and share it with a teammate or coach. #PEACpodcast #TrainLikeAGirl #WomenInRunning #CrossCountry #CoachingWomen #USATF #Women6K

“Consistency beats talent. Show up every day and you will get better.” For the first time ever, a guest is back on PEAC — Train Like A Girl. Mia, a senior at Barrington High School, is a fierce competitor and “a team-first athlete,” according to her coach, who has also been on the pod. Mia has had a season to remember. She won the 5000m at New Balance Indoor Nationals in 15:58. She broke the Illinois state record in the 3200 with a 9:44.16, one of the fastest times in U.S. high school history. She dropped her mile PR to 4:45. Then at Hayward Field, she won the USATF U20 5000m in 15:46.74. That made her the first Illinois distance girl ever to win a USATF 5000m track title, and it earned her a spot on Team USA. Through all of it, she has stayed grounded in why she runs. “I do sport because I love it. I don’t do it to perform well.” Mia shares how she found her way to running. She didn’t excel at soccer (“not that aggressive”). Competitive cheer taught her to be on time and be a good teammate. Middle school track gave her community, and in high school she fell in love with running. Her measure of progress is simple: “Don’t compare yourself to who you were last year, but to who you were yesterday.” She talks about listening to her body, setting process goals, and the risk of letting your identity get wrapped up in sport. Her advice: “Think about where you want to be three months down the line,” and “find ways to make cross training fun.” And her pre-race ritual? She avoids getting too superstitious, but she does like ice cream the night before a race. On effort and racing, she agrees with Sara Hall’s line that you can be proud of the fight even when the clock doesn’t cooperate: “If you’re giving 100%, that’s all you have to give. I can’t give 110%.” Mia is quick to credit her team: “It is a team sport. It’s so much more rewarding.” She also opens up about her recruiting process, which she calls “overwhelming.” She talked with big schools and small schools, East Coast and West Coast, and was injured while it was happening. Then Notre Dame reached out. She visited, loved the women on the team, and felt the program was something different. Her best advice for athletes going through recruiting is to look for the “culture of team,” find “a team that felt like family,” and ask the training questions. In FIT, EAT, REST, the conversation turns to the idea that “you can’t outwork underfueling.” They cover RED-S, period health, and why short-term success can hide long-term harm. “Loss of your menstrual cycle is not a positive. It means you are underfueling.” Mia shares her own fueling story honestly: “I had to work on that with my dietitian.” She used to think she had to eat long before a race and worried about cramping. Her advice is to “start small and get bigger.” She began with gels in her warm-up and found that “having more carbohydrates makes you feel safer.” They wrap up with the fun parts of senior year, including Homecoming week, Filly Football (junior girls vs. senior girls), Senior Sunrise, prom, and graduation. Mia says the lifelong memories are what matter most. In the warm-up: lemon is her favorite N-2 flavor, and for Notre Dame it’s football over basketball. This is Mia, and this is PEAC — Train Like A Girl. 🎧 Listen now on Spotify and Apple Podcasts #PEACpodcast #TrainLikeAGirl

PEAC — Train Like A Girl Podcast | Summer Wilson: The Gap Year, the Comeback, and Learning to Listen to Pain "Learn to listen to pain. Listen to your body. If you catch it early, you can prevent it." Summer Wilson had one of the most decorated high school careers in the country. As a senior at Irvine High School, she swept the 2025 cross country season, set a U.S. high school national record in the 3-mile, won the CIF State Division 2 title, qualified for Nike Cross Nationals, and was named Orange County Register Girls Cross Country Athlete of the Year. She did it all while carrying a 4.42 weighted GPA. Then came the stress fracture. Summer had never been injured. She thought the pain was nothing and kept pushing until it got bad that spring. Instead of rushing into college running, she made the brave call to take a gap year before joining Duke Cross Country and Track & Field in August 2027. Now she's living and training at altitude in Big Bear, cross training, building strength, and coaching high school athletes as an assistant coach. In this episode, Summer opens up about ignoring warning signs, the support of her Duke coaches, what coaching has taught her about her own sport, and why she believes this detour may have happened for a reason. In this episode, we talk about: Growing up in a running family: her first race at age 4, plus a sister and mom who raced Why club running made her fall in love with the sport, and the coach who kept training fun. The warning signs she missed: shin stress fractures, knee pain, bone bruises. Why switching shoes for NIL taught her to stick with what works for your body. Deciding to take a gap year, and how both Duke coaches had her back. Her cross training week: aqua jogging, assault bike, and strength work twice a week in the weight room. The core, glute, and band work she relies on for injury prevention. What being an assistant coach has taught her about teamwork and the sport from the other side. Fueling for  performance, and why you have to eat before workouts. Protecting 8 to 10 hours of sleep, and why it "does not feel like a sacrifice" Holding yourself accountable as a high schooler chasing a college career Quotes we loved: "Learn to listen to pain." "You have to be dedicated and put in the work." "Such good friends — they run for each other." (on the high school team she coaches) "It does not feel like a sacrifice." When you are ALL IN>  Quick Facts: Summer Wilson Incoming freshman, Duke Cross Country / Track & Field (arriving August 2027 after a gap year) COROS Global Athlete Former Irvine High School (Irvine, CA) standout U.S. high school national record, 3-mile (15:14.50, CIF-SS Finals, 2025) State record and Woodward Park course record, 5K (16:20, CIF State D2, 2025) 2025 CIF State Division 2 Cross Country Champion 2025 Orange County Register Girls Cross Country Athlete of the Year CIF Southern Section 3,200m champion Steeplechase PR: 6:42 Nike Cross Nationals qualifier Currently training at altitude and working as a high school assistant coach Warm-Up: Sea level or altitude? Coaching or racing? Spikes or trainers? Plus, Summer finishes the sentence "Big Bear is where Summer…" and shares her pump-up song: "Ready For It" by Taylor Swift. Dinner Party: Summer's menu is noodles with tofu and energy balls, and her guest list includes Annemarie, Carson, Parker, Emma, and her mom. Summer's advice for high school runners: Be dedicated, and hold yourself accountable. Share this episode with a female athlete or coach you love. And if it resonated with you, follow us on Spotify and Apple Podcasts and leave us a review. It helps more girls find the show. #PEACpodcast #TrainLikeAGirl #DukeXC #GirlsWhoRun #FemaleAthletes #StressFractureRecovery #GapYear #RunningCoach

Athletes Are People First: Olympian Katherine Reutter-Adamek on Mindset, Fueling & Finding Herself Again Katherine Reutter-Adamek is a fellow Illinoisan and one of the most decorated short track speed skaters in U.S. history. At the 2010 Vancouver Olympics she won silver in the 1000 meters and bronze in the 3000-meter relay. That silver made her the first American woman in sixteen years to win an individual Olympic short track medal. In 2011 she became the World Cup overall champion, and she is still the only American woman to do it. Today she's a mental skills and nutrition coach and keynote speaker through her company, Fix Your Mindset. This conversation covers the medals, but it's mostly about what came after them: injuries, identity, fueling, and learning to be a whole person and not only an athlete. "Athletes are people first." — Katherine Reutter-Adamek HER STORY Katherine's grandparents and parents got her on the ice, and she knew early that she had a special talent. At 16 she left home and moved to Utah to train with the national team. Her career had big highs, but she says most of what she learned came from the injuries that eventually forced a painful end to it. Around 21, when many young women are just coming into their own, everything came to the surface. Her injuries took away every coping mechanism she had, and what she felt went deeper than performance anxiety: she couldn't be on the ice, with her teammates, or in the gym. She was grieving. "I lost the athlete I thought I would be." — Katherine Reutter-Adamek DOING THE INNER WORK Katherine is honest that she wasn't doing the inner work back then. Even later, with a good job and good relationships, she was sad all the time and couldn't point to a reason. "When you put things in the dark, they grow. My insides didn't match my outside." — Katherine Reutter-Adamek Now she teaches athletes to look at their fear directly, with an acronym she uses: FEAR = False Evidence Appearing Real. She also asks athletes where their motivation actually comes from. "I want to be a success" can quickly become "What if I get it wrong?" Her alternative is to set a goal, pick five key questions, and solve for your curiosity instead of falling down rabbit holes. When nerves take over, she says to get back to "rest and digest": go for a walk, read a book. MULTI-SPORT KIDS & AVOIDING EARLY SPECIALIZATION Athletes get their whole lives zoomed in on, and looking back, Katherine believes a less specialized start would have made her transitions easier. Her tips for parents and coaches: - Being multi-sport is a gift, for identity and for physical development. Three-sport athletes tend to be happier and healthier. - Don't train more hours a week than your age. Free play doesn't count, so kids can play all they want. - Take a two-week break after the competitive season. - You won't lose it. Once a neural pathway is built, neuroplasticity means it stays. FIT — FEMALE INTEGRATED TRAINING Katherine's biggest message on training is that girls aren't small boys. "We are not coaching athletes — we are coaching female athletes." — Katherine Reutter-Adamek Her sport was intensely performance-focused and built on a male model. Nobody talked about hormones, even with medical staff around, and she says that needs to change. EAT — ENERGY, APPETITE, TIMING As an elite athlete, Katherine wasn't fueling enough. "Way after the fact, I saw my disordered eating for what it was." — Katherine Reutter-Adamek She's realistic about body image pressure from sport and social media ("this is real, and we have a long way to go"), and her advice as a nutrition coach is simple: "Do simple things well." — Katherine Reutter-Adamek Are you eating three meals a day plus snacks? Are you sleeping 8 to 9 hours? It's simple, she says, but it's hard. You don't need to be perfect all the time. Ask what the smallest effective dose is, because small things add up. What she wants girls to have is curiosity, self-exploration, and real pride in their hard work. REST — RECOVERY, ENRICHMENT, SLEEP, TECHNOLOGY Sleep is non-negotiable: 8 to 9 hours. Once she stepped away from skating and coaching, Katherine found room for fellowship, for letting things be "good enough," and for a spiritual practice built on forgiveness and compassion. "My life is bigger than my accomplishments." — Katherine Reutter-Adamek DINNER PARTY Asked which five people she'd invite to dinner, Katherine picked Buddha, Jesus Christ, her mom, her dad, and her grandma. They'd be eating pizza. New episode of PEAC — Train Like A Girl, available wherever you get your podcasts. Learn more about Katherine's coaching and speaking at www.FixYourMindset.com

Team First, Time Second: Batavia's Avery Hacker on Trusting the Process Avery Hacker is a cross country and distance track standout at Batavia High School, coming off one of the best years of high school running in Illinois. Last fall she ran to a runner-up finish at the Class 3A State Meet as a junior, then carried that momentum into a big spring capped by a win in the women's Ray Meyer Elite High School Mile at Magis Miles, crossing in 4:55.55. Heading into this cross country season, Avery is one of the favorites in the state — anchoring a Batavia program built on depth. This episode is about her training and her racing mindset, but mostly it's about how she thinks of herself: team first, individual second. "You are not in competition with your teammates." — Avery Hacker That's the thread running through the whole conversation — for Avery, chasing a State title never comes at the expense of the team around her. Her Story Before running took over, Avery was a soccer and gymnastics kid. Cross country and track started out casual — just for fun — before strength training became the piece that pushed her to the next level. "Strength helped me get to the next level." — Avery Hacker The State Meet Runner-Up & the Magis Miles Win Avery's runner-up finish at last fall's Class 3A State Meet set up a big spring, punctuated by that win in the Ray Meyer Elite High School Mile at Magis Miles in 4:55.55. Heading into this season, she's one of the favorites to take the individual State title, running behind a Batavia team that's one of the deepest in the state. Team First, Time Second Ask Avery how she balances being one of the most talented individual runners in Illinois with being a great teammate, and the answer isn't complicated — it's about showing up. "Cross country is a team sport. They are there every day with you." — Avery Hacker That shows up in the small things: cheering teammates on, making sure freshmen feel welcomed onto the team from day one, and an all-senior captains' group that keeps everyone pushing forward together. Coachability & Tuning Out the Noise Coachability, for Avery, means trusting the training even when the results aren't there yet. "Confidence does not come from times." — Avery Hacker She's learned to measure herself with different questions instead: Do you feel strong? Are you sleeping, fueling, and recovering the way you need to? That framework — 8 to 9 hours of sleep a night, recovery boots, team ice baths — is how she lets a hard workout actually sink in before it's race time. She's just as direct about tuning out the noise that can crowd an athlete's head — especially the comparison trap of social media and rankings. "Only you know the effort you are putting in." — Avery Hacker Her approach in big races is to let go of overthinking it and race what's in front of her. "Big races, I just go in and feel out the race. Race in the moment." — Avery Hacker FIT — Female Integrated Training Strength work is a non-negotiable part of Avery's week — once or twice a week, built specifically to prepare her muscles for the training load ahead. EAT — Energy, Appetite, Timing Avery keeps her fueling simple and specific: a Gogo squeeze and pretzels before practice, chocolate milk to recover after, and homemade peanut butter bites in the mix. Race-day strategy gets simplified too, especially in hot conditions — she leaves most of her effort for the last half mile rather than trying to script the whole race. REST — Recovery, Enrichment, Sleep, Technology Outside of practice, Avery is intentional about protecting time with friends — movie nights, catching half a football game — making sure running doesn't crowd out everything else. "It's super important to have friends outside of practice." — Avery Hacker Recruiting Avery's approach to the college process is to stay open-minded, with a preference for staying close to home in the Midwest. Academically, she's leaning toward a science-heavy track toward a career as a PA (physician assistant). Closing / Legacy Looking back, Avery says the biggest lesson has been learning to trust herself during workouts. She's also had to learn a more literal lesson about fueling — after being diagnosed with an iron deficiency and starting a multivitamin, she's leaned into eating simply and consistently: breakfast, lunch, dinner, and snacks in between. Her advice for any girl wondering if she's "serious" enough to chase running further comes back to patience and perspective: "Everyone starts at a different spot. Training compiles on itself." — Avery Hacker And the line she keeps coming back to: "Your teammates are not your competition." — Avery Hacker New episode of PEAC — Train Like A Girl, available wherever you get your podcasts.

USATF U20 Cross Country Champion: Duke's Victoria Garces on Fueling, Recovery, and Running Her Own Race Victoria Garces is a sophomore distance runner at Duke University, originally from Midland, Michigan (Herbert Henry Dow High School). In 2025 she won U20 gold in the 6K at the USATF Cross Country Championships in Portland with a time of 21:07.0. She competes across the 1500m, 3000m, 5000m, and 6K cross country, and was named to the 2026 Outdoor All-ACC Academic Team. This episode digs into how she got from a Michigan high school program to a national title, and what it actually takes — physically, mentally, and nutritionally — to hold that pace. "I am going to take fueling more seriously!!" — Victoria Garces That line captures where Victoria is right now: year two into Division I racing, and finally treating fueling and recovery as part of the training — not an afterthought to it. Her Story Victoria's jump from Michigan high school running to Duke's Division I program was, in her words, smoother than expected. She settled into a five-day-a-week training rhythm and — critically — recovery was prioritized from the start rather than added in later. "Transition was smooth. Run 5 days per week. Recovery prioritized." — Victoria Garces Ask her when she knew she had something real, and the answer is precise: "When I broke 19, I knew I could be good." — Victoria Garces That breakthrough — dropping under 19 minutes — was the moment running stopped being just something she did and became something she was genuinely chasing. The USATF U20 Win Victoria's U20 gold in the 6K at the 2025 USATF Cross Country Championships in Portland came with a time of 21:07.0. Racing across the 1500m, 3000m, 5000m, and 6K, she's built a range most college runners don't carry — a versatility that's clearly paying off. FIT — Female Integrated Training Yearntwo into Duke's program, Victoria's training has settled into a clear structure: five runs a week, with recovery treated as a built-in part of the plan rather than something squeezed in around it. Balancing four different race distances — from the 1500m up through the 6K cross country — means her week has to flex between speed and endurance work without her losing the sharpness that got her to Portland. EAT — Energy, Appetite, Timing Victoria is candid about fueling being an area she's still working on — and one she's committed to taking more seriously as her training load grows. "I am going to take fueling more seriously!!" — Victoria Garces It's a simple line, but it points to something a lot of young female athletes wrestle with: treating food as part of performance, not something separate from it. REST — Recovery, Enrichment, Sleep, Technology This is where Victoria was the most candid — and it's clearly where a lot of her recent growth has come from. With 8 a.m. practices, sleep isn't optional; it's the recovery tool she leans on hardest. "I have an amazing roommate who loves to sleep and goes to bed by 10 PM. Practice is 8 AM — sleep is the best recovery!" — Victoria Garces She's also learned to let go of perfectionism in favor of consistency: "Practice being real, not perfect." — Victoria Garces Her roommate — also a cross country runner — has become a built-in support system: they socialize at dinner, do homework together, and keep each other on track. Victoria's advice for making it all work is simple and repeatable: "Make a schedule and hold yourself accountable." — Victoria Garces Closing / Legacy Asked what she wishes she'd understood earlier, Victoria points straight to identity — and how much freedom she found once she let go of an old assumption. "I thought to be one of the best runners, running had to be your identity — that to have success, it was all you were. Mentality makes a big difference. The mental game makes a difference. Lock in on building confidence." — Victoria Garces From a Michigan high school program to U20 national champion, Victoria Garces is proof that the sport can be something you're serious about without letting it swallow everything else. New episode of PEAC — Train Like A Girl, available wherever you get your podcasts. #PEACpodcast #TrainLikeAGirl #VictoriaGarces #DukeRunning #USATF #CrossCountry #WomensRunning #StudentAthlete

State Qualifier, Record-Breaker, Coach: Diana Crumrine-Carson's Hurdles Journey PEAC — Train Like a Girl Episode: Diana Crumrine-Carson (Holy Trinity —Cross Country, Track, and Volleyball Coach)  About this episode Diana Crumrine-Carson wasn't athletic as a kid. She started in ballet, then moved to figure skating — and didn't make it past tryouts. She tried out for her school's cheerleading team and didn't make that either. When she wanted to play softball, the season got cancelled. Then her PE teacher mentioned the team needed track athletes, and Diana — who just wanted to be part of something — gave it a shot, even after her mom told her "hurdles are for horses." Her coaches, Jody and Deb, were goal-oriented people who let Diana set big goals of her own. She went on to qualify for state and break a school record, then competed at North Central College. That experience is what pulled her into coaching — a career change driven by her love of the sport — and she now teaches and coaches hurdles at the middle school level. In this episode, Diana talks about the winding, rejection-filled path that led her to the sport she now coaches, what she's had to unlearn moving from athlete to coach, and how she helps young female athletes build a healthy relationship with training, fueling, rest, and their own sense of self-worth. Notable quotes from Diana "Hurdles are for horses." — her mom, before she understood what hurdles were and what a gift her daughter had. "You're not a runner yet." "Your value is not defined by making a team." "Be a great, strong support system for your athletes." "Comparison is the thief of joy." "Be the champion of your life." Highlights:  A consistent mindset matters more than natural talent — anyone can learn to be good. Parents and family should be their athlete's biggest cheerleaders, not another source of pressure. Nutrition fundamentals: protein, carbohydrates, and hydration — and why a PE teacher's perspective on fueling is a differentiator. Being cut from ballet, figure skating, cheer, and softball didn't make Diana less athletic — it made her tougher, and shaped the coach she became. Diana currently competes in USA Masters Track & Field (ages 25–100+), across all track and field events, at national meets and world championships — but says she still misses the competitive team environment. So much passion in this episode; tune in.

Don't Play Small: Addie Dieckmeyer on Coaching Girls Lacrosse the Right Way Guest: Addie Dieckmeyer, Head Girls Lacrosse Coach at Barrington High School, Club Director of Second City Lacrosse, and IGLCA Coach of the Year. A former attacker at Webster Groves High School (St. Louis) and North Central College, Addie coached at Saint Viator High School before taking the helm at Barrington. In this episode, Addie traces her path from multi-sport kid to college lacrosse player to head coach, and unpacks how she builds a program around the whole athlete — not just the scoreboard. In This Episode Addie starts in youth softball and multiple sports before falling for lacrosse, a game she'd never even heard of growing up. She talks about how the sport gave her a social home, how she's learned more as a coach than she ever did as a player, and an early experience with a male coach that left her uncomfortable — a moment that shaped how she thinks about representation and safety in girls' sports today. Her take: an all-male coaching staff isn't good enough, transparency matters, and athletes need to externalize their feelings and get an outside perspective rather than sitting alone with self-doubt. She explains how coaching found her — through D3 coaching and travel teams — and why leading a girls' program specifically appealed to her, including the importance of bringing in mental health professionals to support her athletes. On coaching philosophy, Addie draws a hard line: failure isn't about losing, it's about not competing. She recalls facing a #1-ranked York team and how her players stayed focused on effort and their own game rather than the outcome, playing with confidence and mutual respect. "You will win, or you will learn." Her honest admission: the kids often motivate the coaches more than the other way around. FIT — Female Integrated Training Addie walks through her twice-a-week training structure (one strength day, one speed day, plus lacrosse skills), how her performance staff supports the coaching team, and how training is adapted around growth, puberty, and the menstrual cycle. She also addresses the lingering resistance some girls have toward lifting weights. EAT — Energy, Appetite, Timing A team nutritionist talks fueling, hydration, and timing with the athletes. Addie describes practical tools like team snack bags and hydration routines (including "N-2" hydration prep), and how she approaches conversations about under-fueling without making it about weight. REST — Recovery, Enrichment, Sleep, Technology Sleep is priority number one — Addie targets 9 to 10 hours a night and sees the impact on both physical and mental performance. She talks about building recovery into the season rather than treating it as optional, and how she pushes players to find identity and value outside lacrosse. A core theme: every player has a role, not just the top scorers, and understanding that role — cheerleader, accountability partner, teammate — is what creates real buy-in. "Not everyone is the top scorer. But all roles matter." Leadership & Team Culture Addie addresses how she handles competition for playing time — clear roles and firm boundaries take the politics out of it, leaving work ethic as the deciding factor. Team bonding plays a big part in making that culture stick. She also shares a moment of watching a player grow up right in front of her. Closing Thought "Confidence to be themselves, don't play small. Women are taught to be people pleasers — please yourself and make your mark."

Trusting the Process All the Way to Duke: Sundara "Sunny" Weber Her Story Sunny started running cross country in 5th grade — and almost quit mid-season. Her mom said no, and that turned out to be the turning point: Sunny fell hard for the sport instead. Early on, the motivation was simple: her family let her stay in a hotel if she won a race. It didn't take long before something bigger clicked — she found out she was competitive. Freshman year, her training stayed intentionally low-mileage — saving her legs for college, long before Duke was even a certainty. "This isn't a chore." — Sunny Weber That line sums up her whole approach. This conversation covers how Sunny trains, fuels, and recovers as a female athlete — and what she's carrying with her to Duke. FIT — Female Integrated Training Sunny's training has changed with every season, especially the adjustment to a new coach and learning to trust an unfamiliar training plan. "Trusting in him, my new coach..." — Sunny Weber She's had to build her own definition of what training success looks like, rather than measuring herself against others: "Comparison stold my joy— I learned to do what works for me." — Sunny Weber That extends to how she uses (or doesn't use) technology to track her training: "Mindset — not trying to judge myself on Strava." — Sunny Weber Recovery and consistency are treated as non-negotiables — mobility, strength work, and fuel are all part of the plan, not afterthoughts. Training alone, especially over the summer without teammates, has been one of the harder adjustments — something she expects to shift once she's training on a full college schedule. EAT — Energy, Appetite, Timing Fueling as a distance athlete isn't always intuitive, and Sunny has had to learn to eat even when her body isn't telling her to. "Eating can be hard — not hungry after a long run — but I know if I do, I will recover better." — Sunny Weber "Running suppresses appetite, and foods that are easy and simple help me stay fueled!" — Sunny Weber Her go-to fuel sources are simple by design: a protein smoothie (16g protein) or a straightforward plate of chicken, rice, and veggies. Fuel isn't an afterthought — it's a priority, aimed at meeting real energy needs rather than restricting them. The conversation also touches on body image — and the long view Sunny's learned to take: "Understanding long-term hurt versus long-term success." — Sunny Weber REST — Recovery, Enrichment, Sleep, Technology Recovery is one of the areas Sunny takes most seriously: 8–9 hours of sleep a night, an early bedtime, and a training philosophy that treats rest as part of the work, not a break from it. Recruiting & Duke Sunny describes the recruiting process as overwhelming — and grounding. She stayed open to all options, including the possibility of studying biology on a pre-med track. In the end, it was the people who made the decision clear: she loved the campus, loved the coaches, loved the future teammates. What stood out most was how the coaching staff made her feel — "Coaches see her as a person, not a number." — Sunny Weber As she looks ahead to Duke, she's excited for a new team and new people, but honest about the nerves that come with leaving home and adjusting to a heavier academic load. Closing / Legacy Sunny's advice to her younger self, and to any girl just starting out: have patience. Results — and race times — often show up later than you'd expect. For Sunny, some of her biggest breakthroughs came from trusting a process that didn't pay off immediately. New episode of PEAC — Train Like A Girl, available wherever you get your podcasts.

Coaching High School Runners Deb Revolta Girls Cross Country & Track Coach, Barrington High School (Barrington, IL) Deb Revolta has spent decades building one of the most respected girls' cross country programs in Illinois — and she's done it with a simple philosophy: culture, buy-in, and trusting the process.  Named Illinois Girls' Cross Country Coach of the Year by the Illinois Track and Cross Country Coaches Association, Deb led Barrington to a state championship in 2003, then waited over twenty years for the program's next title in 2024 — a race that came down to a single point separating three teams. She defended that title again in 2025, making Barrington and Revolta the fourth conference program ever to win multiple girls cross country state championships.  The program now holds 10 team championship trophies, and Fillies athlete Mia holds the course record at Detweiller Park in Peoria (15:53.40). But before all of that, Deb was a high school girl in 1974 — a time when there weren't many sports for girls at all, and no cross country to speak of. She ran the mile and the two-mile, got mad about placing last, and decided she was going to be #1. A male coach never quite understood what was going on in her head. It was a woman — her friend and coach Jody Gitelis — who came in, talked to her, and changed the course of her life. Deb has spent her coaching career giving that back. "You only have so many great races in you." "We will not be the same team in August that we are in September." "You care about them as a person — that's how you get the buy-in." "Physical fitness won't get you over the hump — buy-in and trusting the process will." "Success is not winning — we are still fighting to do our best."

Guest: Jody Gitelis | Track & Field Coach Jody Gitelis spent 36 years coaching track and field at Barrington High School in Barrington, IL, building one of the most decorated programs in Illinois history — 92 conference championships, 141 sectional championships, and 9 individual state championships. Jody coached the Barrington High School Fillies to two second-place State titles and 1 Team State Championship.  She was among the first women to coach track and field in what was very much a man's world, and she never let that stop her. She now coaches at Bishop Gorman Catholic High School in Nevada. In this conversation, Jody talks about what it really means to trust the process — not as a cliché, but as a daily practice. She shares how she built a culture where athletes competed from their own desire rather than their parents' pressure, why she chose consistency over intensity and fundamentals over fads, and how the mental side of sport became central to everything she taught. Jody is also refreshingly honest about what she believes separates good coaches from great ones: connection. Expertise alone doesn't move people. What We Cover: What it was like being one of the first female coaches in a male-dominated sport — and how she navigated it with conviction and a deep breath Why "it's a process" is more than a mindset — it's a coaching methodology The shift she noticed in kids and parents over 36 years, and how she adapted Her approach to hard days: deciding in advance how you'll deal with them The role of visualization, mantras, and positive self-talk in athletic performance The story of bringing her two-week-old to the State meet — and what happened when she asked for a nursing parking pass The books that shaped her philosophy: The Power of Your Subconscious Mind and The Secret What she defines as her greatest success as a coach Key Quotes: "Everyone wants an expert — but without connection, nobody cares what an expert you are." "There are no given spots. It's a creation that is ever-changing. We are always tweaking and seeing how they work to do their best." "Thoughts have energy. Write them down and say them out loud." "Hard days are going to come, and you have to decide how you're going to deal with them." Resources Mentioned: The Power of Your Subconscious Mind — Joseph Murphy The Secret — Rhonda Byrne Loved this episode? Share it with a coach or athlete who needs to hear it. The podcast grows through word of mouth, and we're grateful for every share.

About the Guest Audrey Grunst is a Licensed Clinical Social Worker (LCSW) and founder of Simply Bee Counseling, a therapy practice focused on age 5+ through the lifespan, including therapy, dietician, medication management, and neuropsychological testing, located in Vernon Hills, IL, with a specialization in athletes. She is also a former Division I athlete and youth 3-sport athlete (softball, volleyball, and track), giving her a firsthand perspective on the unique pressures young athletes face. Episode Overview In this episode, Audrey digs into the intersection of mental health and athletic performance for female athletes. She shares her framework for understanding the difference between mental health and mental performance, explores her copyright Growth & Resiliency Model(C), and unpacks the realities of disordered eating and RED-S in sport. Key Topics Discussed Mental Health vs. Mental Performance Self-awareness of "The Big 4" is the foundation of Audrey's model — thoughts, emotions, physical sensations, and urges. Mental performance is the hardware (brain) and software (mind). Skills are something we already have; tools are what we learn and build. Growth & Resiliency Model Built around self-awareness Key emotional states to watch: Hungry, Angry, Lonely, Tired (HALT) Daniel LaGrange, reference: "soft, warm, gentle little bird — sweet little bird; scary spider lays on the bird" REDs: Relative Energy Deficiency in Sport Eating Disorders vs. Disordered Eating Eating disorder = diagnosed, impacting school schedule, sleep, eating with friends Disordered eating = slower symptom train, part of abnormal development When to Seek Help: More bad days than good days Is the duration going on too long, or is it happening quickly? Subjective experience matters; a setback is still a setback For Coaches & Parents: Values → Non-judgment, thoughtful inventory Tips for athletes to help parents/caretakers understand: they need a parent, not a coach Unconditional love. Letting parents off the hook; stay in your role Key Quotes On parents who want to play the role of coach: "Don't. Talk to them about everything except performance. Athletes don't need another coach — they need a parent." On what to tell an athlete who thinks they are experiencing anxiety: "Take a step back. Ask yourself — has this been going on a long time, or is this a hot minute?" Questions Explored in This Episode What percentage of athletes at Simply Bee are already experiencing symptoms when they arrive? What is an eating disorder, how does it differ from disordered eating, and when is it time to seek professional help? How can we understand harmful patterns of exercise — is there a term like compulsive exercise or exercise addiction? Sport often supports mental health — so what are the effects when it instead triggers problems? How do we step back and assess: has this been going on all the time, or is it a hot moment (catastrophizing)? Coach or athlete: who takes the lead? Connect with Audrey & Simply Bee Counseling https://www.simplybeecounseling.net/

Episode Summary In this powerful episode, sisters Shania and Rianna Tandon sit down with hosts Carson and Annemarie to talk about injury comebacks, the recruiting process, identity in sport, and what it really means to show up for yourself when the path gets hard. Shania's Story — Comeback & Commitment Shania opens up about navigating a serious injury and the mental work required to trust the process. Her comeback wasn't just physical — it required redefining what commitment looks like when your normal habits are no longer available. Instead of running toward her goal of competing at the state track meet, her new habit became simply walking without crutches. She shares how adaptability, staying in her own lane, and refusing to find her identity in sport kept her grounded and moving forward. Rianna on Recruiting — Put Yourself Out There Rianna gets real about the college recruiting cycle. Her message is clear: write the letters, make the calls, send the texts, and don't be afraid of the no. Not every coach will respond — but the ones who want you will. Learning how to handle rejection is a skill, and Rianna sees it as one of the most valuable things a young athlete can develop. Shared Wisdom — Comparison, Perfectionism & Adversity Together, the sisters tackle the comparison trap with a mindset that's both honest and refreshing: we all have different paths, and there's room for all of us at the top. When one of us wins, we all win. They also discuss the cost of perfectionism and why being present over perfect has served them far better than chasing flawless outcomes. On adversity, Rianna puts it simply — everyone faces it, it's just a matter of when. The goal is to be prepared to show up, whatever path you're on. Accountability & Hard Conversations Rianna reflects on the value of honest coaching, crediting Coach Iverson for holding her accountable while also making her feel genuinely seen and supported — a reminder that the best coaches challenge you and champion you at the same time. This episode is for every young athlete who has ever felt derailed, overlooked, or afraid to fail. Shania and Rianna remind us that the setback is part of the story — and the comeback is always worth it.

PEAC Train Like A Girl — Episode Show Notes Guest: Caley Chelios Vitale — ESPN, Big Ten lacrosse analyst; Northwestern Women's Lacrosse and Northwestern Women's Lacrosse National Champion; three-sport high school athlete Warm-up Quick list: Caley’s high school sports — lacrosse, volleyball, hockey (three-sport athlete, national-champion pedigree at Northwestern). Caley’s “Triple Threat” in high school: lipstick, lip liner, a little lip gloss. Episode Highlights Multi-sport benefits: Caley on how playing multiple sports set her up for long-term success — exposure to different team cultures, coaching styles, and transferable skills. Big fish → bigger pond: The transition from being a dominant high-school athlete to competing in a stacked Division I environment at Northwestern and the shock of that jump. Loss and rebuilding of confidence: How college competition humbled Caley, led to lost confidence, and ultimately built resilience and mental toughness. Coaching and mental toughness: Northwestern coaches taught toughness and mental skills (meditation, even judo) that reshaped Caley’s approach. Offseason advice: Follow the program, commit to offseason training, and “get right” — file the programming and create every possible edge. Lack of early adversity: Caley reflects that limited adversity in high school led to gaps in discipline; her dad Chris Chelios (former NHL player) emphasized hard work and loving the process over pure talent. Parenting in youth sports: A frank conversation about parents overstepping — parents should be supporters (apparent to the athlete), not sideline coaches. Growing through rejection: Losing confidence in college became a catalyst to develop “calluses” and the ability to handle noise and rejection. Pro leap and grit: Caley’s transition toward a professional sports/media path, loving men’s hockey, asking for opportunities in the NHL, and adopting a “Why not me?” mindset. Paying it forward: The importance of women helping women — Erin Andrews reaching out early to Caley as a reminder to lift the next generation; “there’s enough room up top for all of us.” Comfort with discomfort: Throughout her athletic and professional career, Caley learned to get comfortable being uncomfortable and to stay through the hard parts. Memorable Quotes “Triple Threat” — lipstick, lip liner, a little lip gloss. “Why not me.” Parents: “Be the parent, not the coach.” Fun Stuff Caley’s dream dinner party: Justin Bieber, Roger Federer, Serena Williams, Elvis, Danielle, Sampson Bonus: Caley’s recipe for the best Greek dressing (shared on the episode). Key Takeaways Multi-sport participation builds adaptability and long-term success. Adversity and discomfort are growth engines — lean into them. Offseason discipline and following programming create edges. Parents should support athletes’ autonomy; let coaches coach. Lift others as you climb — mentorship matters. Where to find Caley ESPN/B1G lacrosse coverage and social profiles (search Caley Chelios Vitale). Subscribe, rate, and share PeaC Train Like A Girl — thanks for listening!