The HAX Show

How do you structure the summer months for a high school cross country team comprised both of runners with zero running background, and those gunning for a national championship? In this episode, host Drew sits down with legendary coach (and Mom!) Joan Hunter for a full deep-dive on structuring the ultimate summer base-building phase.This is a guided discussion peeling back the layers of Joan's highly successful 9-week high school summer training blueprint. She breaks down her training philosophy for high schoolers of all levels, giving insight into her developmental, caring, structured, and strategic approach– one that led Loudoun Valley High School to win back-to-back national championships.High school XC coaches and athletes: this one's for you! Listen for a full unveiling of summer training knowledge from one of the best coaches out there.Want access to Joan's summer XC guide? Head to the Resources page on our website and download it for free! https://haxtraining.com/guidesIf you found this conversation valuable, be sure to like the video and subscribe for more! We have lots of exciting stuff coming up this summer 👀In This Episode:02:45 Run Walk For Beginners05:07 Injury Proofing Routine06:44 Long Runs09:58 Easy Days Easy11:53 Hills For Strength13:38 Team Culture And Warmups17:11 Training In Summer Heat20:21 Soreness Logs And Adjustments24:45 Team Culture26:03 Race Day Warmup Routine36:13 Modern Changes And Shoes38:44 Do Kids Need More Miles39:30 NIL And College Pressure45:33 Pro vs HS Coaching_____________________________________________________HAX Show Partners: We're grateful to partner with Stryd and LifeQuotes to bring you this episode. Learn more about each of our partners below. StrydAchieve your best run everyday by getting the most accurate power and pacing metrics in real-time. Learn more: https://stryd.live/haxLifeQuotesProtect the long run.Get your free quote today: https://lifequotes.com or call 800-955-6618______________________________________________________⚒️ About Hammer & Axe TrainingOur coaches work with runners of all levels, providing genuine relationships, proven training methods, and education that helps athletes train with purpose and consistency.Unlock the Ultimate HS Training Library:Want complete access to a library of 150+ training plans? We're excited to offer the HAX Athlete Bundle, with plans including base building and XC training to 800 through 5K specific plans across varying time goals and experience levels. Just $24.99/month gets you complete access alongside a premium TrainingPeaks membership. Get yours today: https://checkout.trainingpeaks.com/product/781dc3ac-6723-4bbf-93cb-bc0066c682011:1 Coaching | Take our quiz to find your coach: https://haxtraining.com/take-the-coaches-quizTraining Plan Library: https://www.trainingpeaks.com/partners/hammer-axe/Follow For Daily Training Content: https://www.instagram.com/hammerandaxetraining/Read Our Newsletter: https://thehammer.beehiiv.com

Drew Hunter is joined by movement coach Lawrence van Lingen for a deep-dive Q&A on training philosophy, mindset, and what it takes to unlock your performance potential. Together, they break down elite-level concepts into practical advice that runners at any stage can apply to their own training.From questions like “How should I lift during a marathon taper?” to “What’s the best approach for training for an 8K cross country race?”, Drew and Lawrence share thoughtful, experience-driven answers shaped by years in the sport as both athletes and coaches.If you enjoyed this new Q&A-style format, let us know in the comments. We’d love to hear if you want to see more episodes like this.In This Episode:01:18 Lawrence's London Marathon Experience06:08 Drew's USA 5K Champs Recap12:11 Advice on Lifting During the Taper Phase16:10 Race Visualization Tactics25:05 Reframing Strength Training For Runners34:12 How To Improve Your 5K Time36:35 Most Common Mistakes Runners Make43:48 Getting into Running Later in Life46:31 Speed, Strides, And Hills49:10 Fix Form Without Overthinking52:54 Philosophy Into Practice58:41 Cross Country 8K Training Tips01:00:47 Gratitude And Wrap UpIf you learned something valuable from this conversation, please like the video and subscribe for more episodes. Have more questions for Drew or Lawrence? Drop them in the comments!NEW OFFER: Want unlimited access to a complete library of our training plans? Now's your chance! Introducing the HAX Athlete Bundle: 150+ training plans including base building, XC training, and 800-5K specific plans for every athlete. Just $24.99/month gets you complete access alongside a premium TrainingPeaks membership. Get yours today: https://checkout.trainingpeaks.com/product/781dc3ac-6723-4bbf-93cb-bc0066c68201HAX Show Partner: Lever Movement:The HAX Show is grateful to partner with Lever Movement to help you recover faster, run injury-free, and improve performance.Support the pod and LEVER by using code HAX20 for 20% off at this link: https://levermovement.com/discount/HAX20⚒️ About Hammer & Axe Training: Our coaches work with runners of all levels, providing genuine relationships, proven training methods, and education that helps athletes train with purpose and consistency.1:1 Coaching | Take our quiz to find your coach: https://haxtraining.com/take-the-coaches-quizTraining Plan Library: https://www.trainingpeaks.com/partners/hammer-axe/Follow For Daily Training Content: https://www.instagram.com/hammerandaxetraining/Read Our Newsletter: https://thehammer.beehiiv.com

Austin Dalquist joins the show for a conversation on his career progression across the top levels of the sport, personal struggles throughout his career, and finding greater purpose in both running and life through faith. He dives into his recent indoor season, his unique path from a non-running family to becoming an elite high school recruit to competing for the University of Arkansas, and openly discusses his struggles with Relative Energy Deficiency in Sport (RED-s) and disordered eating, offering valuable insights on fueling and recovery for athletes.He dives into his early days of running with the culture and mindset of his HS program, how he became one of the top middle distance recruits in the country, and why he chose Arkansas after initially committing to Ole Miss. He openly discusses his experience in college with RED-S and disordered eating, which eventually led to a broken sacrum, and the important nutritional changes that helped his recovery. He also shares how faith shapes his approach to an ego- and performance-driven sport and reflects on coaching high school runners, emphasizing positivity and long-term development over the specifics of training.In This Episode:00:30 Indoor Season Recap and Future Racing Plans06:06 High School Breakthrough10:52 HS Training And Mindset18:46 Choosing Arkansas22:47 RED-S And Eating Struggles29:31 Recovery And Nutrition Tips37:37 Faith In Competition49:40 Why Coach High School54:52 Culture Over WorkoutsIf you found value in this conversation, like the video and subscribe for more! Feel free to leave a comment with what stood out to you most.________________________About Hammer & Axe TrainingHammer & Axe Training is a coaching and education platform built by athletes, for athletes. Our coaches work with runners of all levels, providing genuine relationships, proven training methods, and education that helps athletes train with purpose and consistency.1:1 Coaching | Get A Free Personalized Recommendation: https://haxtraining.com/coaching-matchTraining Plan Library: https://www.trainingpeaks.com/partners/hammer-axe/Follow For Daily Training Content: https://www.instagram.com/hammerandaxetraining/Read Our Newsletter: https://thehammer.beehiiv.com_________________________The HAX Show is grateful to partner with Lever MovementRecover faster, run injury-free, and improve performanceFollow: @levermovementTo support the pod and LEVER, use code HAX20 for 20% off, or follow this link: https://levermovement.com/discount/HAX20

Drew sits down with longtime friend and teammate Sam Parsons to catch up on a period of significant transition in his life. Sam dives into his “bonus year” contract with Tracksmith in 2025, his shift away from the traditional pro running system, and his move into full-time work with the startup tech company Faves.Soon to move to Los Angeles with his fiancée, Sam reflects candidly on closing the chapter of going all-in on his pro track career. While he describes that as "the best job I'll ever have", he shares how he's rediscovered purpose in the sport through his work at Faves - helping athletes navigate the evolving landscape of marketing and sponsorship. Lastly, Sam describes what it's been like adapting to training independently and pursuing new types of running goals away from the track.Tune in for an insightful perspective from Sam on what he's excited for - and nervous for - as he steps into a completely new phase of life and community.In This Episode:02:37 Running And Mental Health04:25 New Goals - Half Marathon**note: Since recording this episode, Sam has decided to not compete in this half marathon anymore. However, he's excited for other exciting race opportunities ahead! 10:28 Training Solo15:55 Tracksmith Deal Backstory24:18 Athletes And Brand Value32:51 Building A YouTube Channel43:38 Faves Origin Story and Role50:15 Modern Athlete Marketing55:59 Leaving Boulder for LA58:56 Running Future Redefined01:04:38 Advice for Boulder Dreamers01:07:31 Retirement Question and Wrap-Up________________________________________________About Hammer & Axe TrainingHammer & Axe Training is a coaching and education platform built by athletes, for athletes. Our coaches work with runners of all levels, providing genuine relationships, proven training methods, and education that helps athletes train with purpose and consistency.1:1 Coaching | Find Your Coach: https://haxtraining.com/coaching-matchTraining Plan Library: https://www.trainingpeaks.com/partners/hammer-axe/Follow For Daily Training Content: https://www.instagram.com/hammerandaxetraining/Read Our Newsletter: https://thehammer.beehiiv.com____________________________________________The HAX Show is grateful to partner with Lever MovementRecover faster, run injury-free, and improve performanceFollow: @levermovementTo support the pod and LEVER, use code HAX20 for 20% off, or follow this link: https://levermovement.com/discount/HAX20

Drew sits down with long-time friend and training partner, Joey Berriatua, to talk about what has been one of the most transformative years of his life so far. From a 7th-place finish at the 2024 Olympic Trials, to getting his first pro contract, to navigating the excitement, fears and expectations of becoming a father, to building a career outside of sport, it's been a rollercoaster of a journey.Joey shares more on the miracle pregnancy of his wife Roxie, who is a childhood cancer survivor and was told she had under a 5% chance of conceiving naturally. He talks about the moment he heard the surprising news and how it affected his racing and priorities. After years dialed in on the 'runner lifestyle', he goes on to explain why he took on his first full-time job in social media/marketing for financial stability and the challenges it's brought to training at a high level. Joey also discusses what it was like finally signing his first professional contract with ASICS after placing seventh at the 2024 Olympic Trials, including the mental stress of bonus incentives. He reveals recent struggles in training and finding confidence again, and defines success as showing up for family while pursuing the 2028 Olympics and building his career outside of running.Timestamps:00:28 Due Date and Big News06:17 Engagement and Getting Married07:58 Fear, Priorities, and Running12:44 New Dad Nerves and Sleep15:26 From Full-Time Runner to Full-Time Job26:30 Landing the Asics Contract33:07 Racing Without Money Pressure37:03 Post Trials Struggles44:17 Training Non Negotiables51:41 From Moving To Boulder: The Gold Hill Story59:52 Defining Success to 2028_______________________________________________________________________________________About Hammer & Axe TrainingHammer & Axe Training is a coaching and education platform built by athletes, for athletes. Our coaches work with runners of all levels, providing genuine relationships, proven training methods, and education that helps athletes train with purpose and consistency.1:1 Coaching | Get A Free Personalized Recommendation: https://haxtraining.com/coaching-matchTraining Plan Library: https://www.trainingpeaks.com/partner...Follow For Daily Training Content: / hammerandaxetraining Read Our Newsletter: https://thehammer.beehiiv.com_______________________________________________________________________________________This episode is sponsored by Lever MovementRecover faster, run injury-free, and improve performanceFollow: @levermovementTo support the pod and LEVER, use code HAX20 for 20% off, or follow this link: https://levermovement.com/discount/HAX20

Welcome back to The HAX Show! We wish we could've gotten more episodes out at the end of 2025, but as it happens, life got busy! We're excited to return to the studio in the new year with an exciting announcement and plenty of awesome guests lined up.In this episode, Drew opens with a solo segment covering major updates for the year ahead, including Hammer & Axe’s new partnership, as well as personal life updates, race plans, and performance goals for the season.In the second half, Drew's friend Lawrence joins us for a wide-ranging conversation centered on the upcoming launch of his Revamp Your Running Course. They break down Lawrence's decision to create this course, what it covers, who it’s designed for (and who it’s not), and the real challenges that come with launching an educational product in today's saturated fitness space.Drew and Lawrence dive into the evolving role of AI in training and coaching, the realities of influencing and modern marketing, the importance of mentorship, and what it actually takes to build trust and community in endurance sports. Lawrence also shares what he’s most excited to work on next, how he’s preparing for the London Marathon, and why walking and rucking may be underrated tools in marathon training.Topics include:- Hammer & Axe New partnership announcement- Life updates, race schedule, and goals for the year- Inside Lawrence's Revamp Your Running Course- AI’s role in coaching and training- Influencing, marketing, and mentorship- Building trust and long-term community- London Marathon preparation- The role of walking and rucking in marathon trainingWe hope you enjoy this quick update and discussion. Be on the lookout for new guests and conversations very soon!If you're interested in Lawrence's Revamp Your Running Workshop, where you'll learn to rebuild your running mechanics from the ground up, register here before the start date on January 27: https://www.lawrencevanlingen.com/run-workshop-1 About Hammer & Axe TrainingHammer & Axe Training is a coaching and education platform built by athletes, for athletes. Our coaches work with runners of all levels, providing individualized coaching, proven training plans, and education that helps athletes train with purpose and consistency.Coaching & Training Plans:Explore 1-on-1 coaching and training plans for every distance: https://haxtraining.comFollow Hammer & Axe: Instagram: https://www.instagram.com/hammerandaxetraining/Read Our Newsletter with Lawrence: https://thehammer.beehiiv.com/p/move-better-run-fasterCheck Out TrainingPeaks: https://www.trainingpeaks.com

This week, we're talking about running from a different 'lens'. If you haven't seen Joe Hale, you've definitely seen his photos. A freelance photographer and co-founder of Footstep Creative, Joe has done work for brands like Nike, Adidas, Lululemon, WHOOP, Celsius, and On - building his career at the intersection of authenticity, friendship, and storytelling. Joe traces his path from shooting high-school races, to interning with Tinman Elite, to working with elite training groups, and shares what he’s learned about the running industry, creative identity, and committing to your craft.We dive into:• How he discovered photography and running• The early projects that helped him hone his craft• What he looks for when capturing athletes• How he connected with Tinman Elite and the early days living in Boulder• The origin of Footstep Creative• His advice for emerging creators• Personal mentors, dream projects, and lessons from the sport• Where he sees the future of running culture headingAt only 25 years old, Joe is a vet in the creative industry of running. The lessons and perspectives he shares as a freelancer and entrepreneur are relevant for anyone trying to master their craft, build relationships, and pursue their passion. Learn More About JoeFollow on Instagram: https://www.instagram.com/jkh_photo/Check out his work: https://www.josephkhale.comConnect on LinkedIn: https://www.linkedin.com/in/josephkhale/Subscribe to his newsletter: https://forimmediaterelease.beehiiv.com/subscribeAbout Hammer & Axe TrainingHammer & Axe was born from a simple belief shared by a handful of elite distance runners: you run your best when speed and strength are trained with equal intention. Strength makes you durable and reliable like a hammer; speed makes you sharp, efficient, and ready to strike like an axe. We built Hammer & Axe to bring that balance — and the confidence it creates — to runners everywhere.Our mission is to empower and guide runners to their loftiest goals through effective training and meaningful relationships.⚒️ Meet Our Coaches: https://www.hammer-and-axe.com/find-a-coach⚒️ Grab A Training Plan: https://app.rundna.com/hammer-and-axe/program-categories⚒️ Free Daily Training Content: https://www.instagram.com/hammerandaxetraining/🎧 Listen on Spotify: https://open.spotify.com/show/3ahxVMoqH9JX4HBKniVk0Z?si=b_9xZGTGToy-M6pEorkobQ

We're excited to welcome Joan Hunter onto the show this week. Joan is a longtime coach, national championship team builder, and current head coach of Tinman Elite -- not to mention a mom of 9 and grandma of 4. In this episode, you'll get an in-depth look at her evolution from grassroots coaching, to winning back-to-back NXN team championships at Loudoun Valley High School, to now leading a professional running team.Joan shares how she first got into coaching, the mentors who guided her early on, and what it was like starting her career in a male-dominated sport. She recounts meeting her husband, Marc Hunter, through coaching, and how the two worked together to build a national championship program at Loudoun Valley while raising a family.We'll also discuss Joan's transition into the professional ranks — from dealing with imposter syndrome to learning to coach the marathon and adapting training to different athlete profiles. She talks about her coaching philosophy based on curiosity and continuous learning, explains concepts like double threshold training and different training cycles, and reflects on how her approach has changed over time.Joan also shares the challenges and rewards of coaching her son, Drew, the differences between coaching pros and high school athletes, and her goals for the future of Tinman Elite.Give this episode a listen to learn more on the mindset behind successful coaching at any level and what it takes to guide athletes to success.About Hammer & Axe TrainingHammer & Axe was born out of a vision shared by a handful of elite distance runners. We found, in our own training, that we ran our best when we committed to training our speed and strength equally. A focus on strength made us durable, strong, and prepared for the adversity that racing brings—we were reliable like a hammer. A focus on speed made us confident, efficient, and ready to move when the right moment arrived—we were sharp like an axe. We wanted to bring this feeling of speed and strength to as many runners as possible.Our mission is to empower and guide runners to their loftiest goals through effective training and meaningful relationships.⚒️ Meet Our Coaches: https://www.hammer-and-axe.com/find-a-coach⚒️ Grab A Training Plan: https://app.rundna.com/hammer-and-axe/program-categories⚒️ Follow For Free Daily Training Content: https://www.instagram.com/hammerandaxetraining/

In this episode, we sit down with professional marathoner Connor Winter - member of Tinman Elite and Hammer & Axe Training coach - for an honest discussion on the highs and lows of the marathon, what keeps him internally driven to stay in the sport, and insights on the past, present, and future of Tinman Elite.Key topics covered with Connor: • His evolving relationship with running and transition to the roads after overcoming surgery • The mental side of marathon training and racing, and how to stay grounded through the triumphs and challenges • His standout 12th place finish at the Olympic Trials, and how he’s navigated seasons that haven’t met that standard • Working with Coach Joan to create a training plan built on belief, science, and balance • Coaching insights, including advice for runners hitting the infamous "wall" in the marathon • Parenthood, perspective, and prioritizing life beyond sport • The story behind Tinman Elite’s evolution, and where the Tinman marathon team goes from here • What’s next for Connor - and what keeps him motivated to stay in the sportIf you’re a competitive athlete, coach, or fan of the sport looking for a raw and honest take on the marathon mindset, give this episode a listen.