Andale Run

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Are we doing enough to help female runners become stronger, healthier, and more confident?

Annemarie Sampson, girls cross-country head coach at Libertyville High School and founder of PEAC Train Like A Girl, joins Ándale Run for a conversation about what female athletes need from their coaches and why developing a successful runner involves much more than mileage and race times.

Drawing from decades of experience in fitness and coaching, Annemarie shares why she began rethinking traditional training approaches and how a better understanding of female athletes can influence the way we coach.

We talk about strength training, fueling, recovery, injury prevention, and the importance of creating an environment where girls feel comfortable discussing their health.

Annemarie also addresses the conversations coaches sometimes avoid, including menstrual health, body image, and the importance of properly fitting athletic equipment.

Beyond the physical side of running, we explore what it means to help athletes feel seen, heard, and valued, why finding joy matters more than constantly chasing personal records, and what she’s learned from the young women she’s coached over the years.

One of the biggest messages from our conversation is simple: We’re not just developing runners for the next race or season. We’re building athletes for a lifetime.

🎙️ A conversation for runners, coaches, parents, and anyone who cares about the future of girls in sports.

Ándale!

Thor Springman didn’t start out as one of the fastest runners. In fact, when he first joined middle-school track, he struggled to find an event where he could even compete.

Now, the Southwestern High School senior is chasing All-State honors in Illinois 1A cross country and hoping to break 15 minutes at state.

Thor joins Ándale Run to talk about how he discovered distance running, what changed when he started taking the sport seriously, and the challenges of getting noticed while competing for a smaller school.

We also get into how social media helped him connect with other runners, the pressure of chasing certain times, and why the second mile of a cross-country race can be just as challenging mentally as it is physically.

Thor shares what he’s learned from disappointing races, how he’s helping younger teammates develop confidence, and why running has become such an important part of who he is.

And, of course, we get into his love for J. Cole, his favorite post-run foods, and his bold claim that he might be the best cross-country pickleball player in Illinois.

From barely getting into meets to chasing some of the biggest goals of his high-school career, Thor’s story shows just how much can change when you find something you love and keep working at it.

🎙️ Thor Springman joins Ándale Run.

Ándale!

Karlin Janowski joins Ándale Run after winning the Illinois 3A cross-country state championship as a sophomore.

In this conversation, Karlin talks about what changed after becoming a state champion, why defending a title can feel harder than chasing one, and how she tries to keep outside expectations from changing the way she races.

She also opens up about the work behind the results, why people sometimes mistake years of effort for “natural talent,” and why a good race isn’t always defined by time or place.

We also talk about:

• Finishing second at state as a freshman and coming back to win
• The final moments of her state championship race
• Staying mentally strong after a bad race
• Racing smart instead of chasing the clock
• York’s team culture
• Balancing running, school, sleep, and everything else
• What she still wants to prove to herself

Karlin has already shown she can win. Now she’s learning how to keep growing without letting one result define who she is as a runner.

🎙️ Karlin Janowski on Ándale Run.

What changes after you finally win the state championship you spent years chasing?

Dixon Dukes head coach Simon Thorpe returns to Ándale Run after leading his team to the Illinois 2A cross-country state title.

This time, the conversation is less about how Dixon got there—and more about what happened after.

Simon talks about the difference between confidence and entitlement, what it’s like coaching a defending state champion, why winning brought relief but didn’t necessarily feel the way he expected, and how fatherhood has changed the way he approaches coaching.

He also shares how his training philosophy has evolved, why Dixon has moved away from some of the harder race-pace workouts they used to rely on, what this year’s team does better than last year’s championship group—and what last year’s team still did better.

We also get into team culture, leadership, developing young men beyond running, and why Simon says winning isn’t worth much if the people doing the winning don’t grow along the way.

🎙️ Defending a title. Coaching with perspective. Training smarter. And figuring out what success actually means after you’ve already reached the top.

Winnebago junior Molly Webb joins Ándale Run to talk about confidence, team culture, and how she learned to believe she belonged among some of the best runners in Illinois 1A.

Molly opens up about a time when confidence didn’t come naturally, the teammates who helped change that, and the race that showed her she was capable of more than she realized.

She also talks about being part of Winnebago’s state championship team, the pressure of trying to return to the top, why relationships matter just as much as results, and what she believes makes a season successful—even if it doesn’t end with a win.

We also get into keeping running fun, the importance of competition, her goals for the rest of junior year, and what she hopes younger Winnebago runners learn from watching her.

🎙️ Confidence. Team. Growth. And learning that a good season is about more than where you finish.

Ali Londrigan joins Ándale Run to talk about how her relationship with running has changed from freshman year to senior year at Glenwood.

As a younger runner, Ali believed every run had to be hard. Now, she’s learned that progress often comes from being more intentional — knowing when to push, when to back off, and how to stack consistent days instead of trying to be perfect every time.

Ali shares how she uses a detailed mental race plan at Detweiller, why instructional self-talk works better for her than simply saying “you got this,” and how working with a sports psychologist has changed the way she approaches competition.

We also talk about her background in competitive swimming, the importance of sleep and strength training, what she’s learned from being part of Glenwood’s championship culture, and why she believes all seven runners matter in a team race.

Ali also reflects on difficult races, learning to trust different race strategies, and what she hopes younger runners take from her time at Glenwood.

🎙️ Intentional training. Mental preparation. Team culture. And learning that you don’t need an A-plus day every day to keep getting better.

What changes when you stop chasing times and start remembering why you love running?

Plainfield South senior Alex Batsala joins Ándale Run to talk about his transformation from finishing 58th at the Illinois 3A Cross Country State Championships as a sophomore to finishing 7th as a junior.

Alex opens up about a difficult sophomore season, losing some of his joy for running, and the mindset shift that helped him rediscover it. He shares why becoming All-State didn’t suddenly answer all his questions, why he believes there is no “secret sauce” to success, and why some of the hardest moments in a race are also when he feels the most free.

We also talk about the tradition behind the Plainfield South stripes, training alongside his teammates, why the second mile is where he believes a cross-country race is really made, and what he’d choose if given the option between an individual state championship and a team title.

Now entering his senior season, Alex has bigger goals ahead—but he’s approaching them much differently than the runner he was just two years ago.

🎙️ From 58th to 7th. From chasing times to finding joy. And one final season in the Plainfield South stripes.

Ándale!

Kara Glenn joins Ándale Run to talk about what it’s like competing across an incredible range—from the 400 and 800 on the track to the 3200 and cross country.

The Illinois 3A 800 state champion reflects on her state-title race, how she handles pressure and rankings, and why she believes growth is never a straight line.

Kara also opens up about dealing with injuries, learning that every race doesn’t need to be an all-out effort, and why working hard has to be paired with training smart.

We also talk about team culture, choosing track over soccer, what keeps running fun for her, and why loving what you do may matter more than simply adding more mileage.

“It’s not really what caused you to have that bad day, it’s how you’re gonna bounce back from it.”

🎙️ Range. Resilience. Smart training. And enjoying the process.

🌶️ Ándale!

What does it really take to build a championship cross-country program?

Coach Mike Garber of Glenwood joins Ándale Run to talk about the culture, mindset, and relationships behind sustained success.

We talk about the evolution of Glenwood’s program, the difference between coaching boys and girls, why the mental side of racing matters so much, and how athletes who may never score at state can still have a huge impact on a team.

Coach Garber also shares his thoughts on patience, parent expectations, developing freshmen, learning from failure, and why chasing times and trophies can’t be the only measure of success.

We also get into what he has learned over the years as a coach, the importance of being a great teammate, and why he believes runners are capable of more than they often realize.

“Your strength is not what happens in your legs, it’s what happens in your heart, it’s what happens in your mind.”

🎙️ Championship culture. Mental toughness. Teamwork. Growth.

🌶️ Ándale!

How much confidence does it take to chase a state title? According to Quaid Berger, sometimes you have to be “a little delusional.”

Quaid joins Ándale Run to talk about his journey as one of the top returning runners in Illinois Class 2A, from getting his start running alongside his older brother to competing on some of the biggest stages in high school running.

He opens up about dealing with an injury while carrying big goals, what he learned from a disappointing state 3200, and why patience and mentality can separate runners when the talent level is nearly equal.

Quaid also breaks down his aggressive racing style, why he considers himself a “from-the-gun” runner, his unusual pre-race visualization strategy, and why he believes setting goals that sound a little crazy can be a good thing.

We also talk about the importance of teammates, faith, prayer, staying grounded, and his hopes of making some noise when championship season arrives.

“You gotta be a little delusional. Delusional runners always make the best runners.”

🎙️ Confidence. Patience. Faith. Big goals. And a willingness to go for it.

Ándale!

What does it take to become a state champion—and help your team reach the national stage?

Aidan Connors joins Ándale Run to reflect on his career at Plainfield North, from discovering running in middle school to becoming an Illinois 3200m state champion and competing at NXN.

Aidan shares what it was like helping Plainfield North capture a team state championship, how he handles pressure and expectations, why he deletes social media before championship season, and the race strategy behind his state-title victory.

He also talks about running 70-mile weeks, why he sometimes chose extra sleep over extra miles, and the importance of consistency, recovery, and finding the right college fit.

Now, Aidan is taking the next step in his running journey at the University of Indianapolis.

🎙️ Team championships. NXN. State titles. And plenty of lessons learned along the way.

🌶️ Ándale!

Ruel Newberry is already one of the top high school distance runners in the country—and he has even bigger goals ahead.

After finishing 11th at NXN and running 8:46 for two miles, Ruel joins Ándale Run to talk about his journey from soccer to elite distance running, overcoming a heartbreaking fall at NXR, joining Nike Elite, and realizing he was capable of more than he thought.

Now entering his junior season, Ruel has his sights set on his first Texas state title and an even bigger goal: winning NXN.

🎙️ Ruel also talks training, race strategy, staying disciplined, finding passion in running, and why sometimes the best approach is simply to stop stressing and enjoy the process.

Ándale!

From middle school rivals to state champions.

Dixon sophomores Abe Garcia and Alonzo Bautista join Ándale Run to talk about how their relationship evolved from competing against each other to becoming teammates on a 2A state championship team.

They share what helped them through difficult stretches of their freshman season, the importance of upperclassmen and team culture, their goals for year two, and why Dixon believes another state title—and even a trip to NXN—is possible.

We also talk about handling expectations, trusting the process, visualization, and one of the biggest lessons they’ve learned through running:

You never know how close you are to breaking through.

🎙️ New episode of Ándale Run.

https://pealpacedtrackclub.com/

What does it take to become a better runner? Sometimes it’s simply showing up, day after day.

Coach Jake Peal joins Ándale Run to talk about his journey from an 18-minute high school runner to a 2:30 marathoner—and how those experiences shaped the way he coaches today.

We get into double-threshold training, developing athletes without rushing the process, the mental side of racing, and what it was like preparing 2A state champion Max Weber for his championship run.

Coach Peal also shares the philosophy behind one of his program’s mottos: “Pound the Stone.” Stay consistent. Keep showing up. Trust the process—and eventually, the breakthrough comes.

🎙️ Coach Jake Peal | Civic Memorial XC & Track

What does it take to stay consistent when the competition keeps getting faster?

Peoria Notre Dame senior Max Kirby joins Ándale Run to talk about his journey from starting cross country as conditioning for basketball to becoming a three-time Illinois All-State runner with a 14:20 3-mile PR.

Max talks about his goals for his senior season, racing in an incredibly deep 2A field, leading by example, building a team culture that lasts beyond one graduating class, and the mindset that has helped him compete at a high level.

His biggest lesson from running?

“Be comfortable with the uncomfortable.”

🎙️ Hear Max’s story and why he believes you’re often stronger than you think.

Ándale. Let’s go.

What does it take to build a high school running culture that lasts for decades?

Deerfield head coach Scott Friedlander joins the Ándale Run Podcast to talk about the culture that helped shape him as a runner—and that he now helps carry forward as a coach.

Scott shares his own journey from a 5:53 freshman miler to running at Brown University, the practice that completely changed his approach to the sport, and why Deerfield’s success goes far beyond workouts and mileage.

We also get into a great conversation about running and identity. Is running simply something you do, or can being a runner become an important part of who you are? Scott challenges our perspective and explains why he believes that kind of passion can carry into life long after competitive running ends.

Plus, we talk about Deerfield’s expectations for the upcoming cross-country season, high-mileage training, the growth of Illinois high school running, and one of Scott’s biggest messages to his athletes:

“Toughness translates.”

The mental toughness you build through running doesn’t have to stay on the course—it can shape how you approach everything else in life.

🎙️ Follow the Ándale Run Podcast for more conversations with the athletes and coaches shaping high school running in Illinois and beyond.

In this episode we talk with Ben about race tactics, what keeps him grounded, and recounting one of the most memorable finishes at Hoka Festival of Miles in the 800 event.

Join in and listen as we sit with Dean Geiger who was part of the 2A State Championship team for IL. We talk about how he started as a runner and his biggest lesson to why team is

important to him.

This is a special collaboration with B-Man, the

conversation is all about the upcoming cross country season in the state of Illinois. Enjoy this conversation and Andale!

In this first episode

of season two we sit down with

Mia Sirois. She is an amazing runner and better yet you’ll

see that she is an amazing human being. We dive into topics of recovery, U20’s, injury, and other subjects. Enjoy this wonderful conversation.