In this episode, we break down how summer training shapes the future of cross country success — especially for those making the leap from freshman promise to sophomore stardom.

We start by diving into the importance of consistent summer mileage, smart workouts, and building a base that carries athletes through the fall. Then, we shift focus to the top sophomore sensations in Delaware County, highlighting the names you’ll want to remember when the gun goes off this season.

And we’re not doing it alone — guest host Greg Thomas rejoins us for this hour-long deep dive, bringing his insight and energy back to the mic. From long runs in the heat to early morning track sessions, we show how the work put in during the off-season transforms potential into performance.

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