The HeadStart Podcast

In season 4 episode 5 we are joined by Julian Smith! As a senior at Ward Melville High School Julian has only begun to reach his potential. Running the school record for both the 600m, 4x400m and bein...

In this episode Andrew and Anthony discuss their top tips to run fast in cross country season! From the little simple things to training information, we share our tips to help you perform your best in...

In this episode we are joined by Brian Liebowitz to talk about how high mileage can effect race results in both track and cross country season! This topic may seem simple on the surface but when you d...

In season 4 episode 2 Jonah and Andrew dive into making a summer training plan for themselves. They talk about everything from mesocycles and periodization to training fast vs slow twitch muscle fiber...

In the first episode of season 4 Komo, Andrew, and Anthony talk about their plans for summer training to reach their goals and maximize their fitness. We use this topic to lead into the question "is t...

In the season finale to season three we talk about treading the fine line between too high mileage and over training to training at the perfect intensity. We discuss this for high school runners, coll...

In this episode we are joined by James Araneo, on of our own hosts Andrews, brother! James talks about how he started up his wrestling journey and became one of the best in New York State. Then, he cl...

In this episode Jonah and Andrew interview Anthony to dive into his journey over the last year to becoming a D1 runner at the University of Maryland! ...

In this episode we are joined by Ethan Winter, one of our teammates from high school! This podcast covers topics involving club running and how it can be a hit or miss with varying colleges, how minim...

In this episode we are joined by James Flockhart to hear about his story of transitioning from a distance runner to a lifter! James used to run and race cross country and track but in the past months ...

In season three episode five we are joined by Brian Liebowitz and Jon Seafort to talk about their successful spring track seasons as distance runners on the Ward Melville High School track team! Brian...

On today’s podcast Jonah and Andrew interviewed a long time friend and Ward Melville legend, Robby Davidson. After his first year running D3 at Cortland Robby shares with us how his view on running ha...

In season three episode three we are joined by Ben Fasse! One of Jonahs friends from Syracuse University Ben has been training this year all alone with a goal to make the Division 1 team at Syracuse. ...

in season three episode two of The HeadStart Podcast we are joined by our former triathlon coach, Noah Lam! Coach Lam is currently the founder of The Lightning Warriors Youth Triathlon team and has ru...

For the first episode of season three we are joined by Shey McCoy to discuss his most recent marathon... WITHOUT TRAINING! Shey breaks down the process of deciding, preparing, and running the marathon...

In the last episode of season two Minseob Kim joins us to recount his first year at Boston University and talk about  his academic and athletic journey that lead him to become a triathlete and wh...

In season two episode nine we are joined by Harrison Bassin! This conversation finds its way into talking about the shoes we choose to wear while running into the importance of easy days and trusting ...

In season two episode 8 we are joined by our newest member to the HeadStart team, Andrew Araneo! Todays topic ranges from our current training to defining what it means to succeed vs fail. Plus we dis...

In season two episode 7 we are joined by Ryan Mecca to talk about topics ranging from the process of habit making, the consumption of good and bad stimuli, and his own athletic career and goals. ...

In season two episode six we are joined by Nick Marzovilla, a power lifter who currently is attending University of South Florida!  In this episode we dive into how Nick got into powerlifting and...

In season two episode 5 we are joined by the Ward Melville High School 4x400m relay team David Huang, Christian Powell, Jon Busa, and Julian Smith!  In this two part - one episode podcast we talk...

In season 2 episode 4 we are joined by our former high school coach, Ryan DeLuca! In this episode, Coach DeLuca reflects on his career as an athlete and a runner throughout high school and college by ...

In season 2 episode 3, we are joined by Andrew Araneo to talk about the importance of living a happy lifestyle and how fitness can play a role in that. We not only try to talk about the positive aspec...

In season two episode two we are joined by Riley Meckley who made the switch from playing soccer for most of her middle/high school career to running cross country her senior year! As a senior Riley i...

In our first episode of season 2 we talk about our past 5k races and time trials that we ran over thanksgiving break and then dive into our plan for training in our month home from college! ...

In episode 10 of the HSR Podcast we are joined by friends and WM XC/TF seniors Lexi Bell, Katelyn Giordano, and Julia Bell to talk about their experience running for WM as well as how it feels to be s...

In episode 9 of the HSR Podcast we are joined by our friend and Jonahs classmate at Syracuse University Jelani Dowe where he shares his story and routines as well as what it takes to be great in his s...

In episode 8 of the HSR Podcast we are joined by friends and former teammates James Flockhart, Paul Tommolino, Ari Zucker, and Julian Smith to talk about their last cross country race and season in hi...

In episode 7 of the HSR Podcast we are joined by Paul Tommolino! As one of our good friends and teammates from the WMXC & TF teams, Paul joins us to give us the insight on his most recent 5k race ...

In this episode Jonah and Anthony dive into some of the core values that one might find in running or as a result of running. We relate these values to our own journeys and discuss several goals, phra...

In episode 5 we are joined by Jonah’s current college roommate, Matthew Frisa to talk about running, ROTC, and how he fits that into balance with training. We also cover some of our own personal train...

In this episode Jonah and Anthony talk about our recent workouts and try to connect the dots behind the different energy systems we use to accomplish these workouts! (Keep in mind we are just LEARNIN...

In this episode we are joined by Brian Liebowitz (@liebos_locker) to talk about the ward Melville team, Brian’s goals and training, and reflect on some old memories! ...

Jonah and Anthony are joined by special guest Andrew Araneo to talk about our past races, races in the future that we plan to attend, and we dive into what lies ahead for the future of running and rac...

In part one we talk about pure current college experience so far and where we both hope and plan to take our running fitness/careers in within the xc season! ...

Why to get into running ...