PEAC- Train Like a Girl: enhancing performance & wellbeing of GIRLS IN SPORT

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 GirlEpisode: 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 RevoltaGirls 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 MurphyThe 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 GuestAudrey 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 OverviewIn 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 DiscussedMental 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 ModelBuilt 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 EatingEating disorder = diagnosed, impacting school schedule, sleep, eating with friendsDisordered eating = slower symptom train, part of abnormal development
When to Seek Help:More bad days than good daysIs 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 inventoryTips for athletes to help parents/caretakers understand: they need a parent, not a coachUnconditional love.Letting parents off the hook; stay in your role
Key QuotesOn 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 Counselinghttps://www.simplybeecounseling.net/
 

Episode SummaryIn 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 & CommitmentShania 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 ThereRianna 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 & AdversityTogether, 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 ConversationsRianna 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 NotesGuest: 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-upQuick 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 HighlightsMulti-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 StuffCaley’s dream dinner party: Justin Bieber, Roger Federer, Serena Williams, Elvis, Danielle, SampsonBonus: Caley’s recipe for the best Greek dressing (shared on the episode).
Key TakeawaysMulti-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!

Finding Joy Under Pressure with Mental Performance Coach Matt 
Guest: Matt — Mental Performance Coach, Center for Creative Growth; Girls Lacrosse Coach, Barrington High School
Episode Summary:Matt shares his journey from falling in love with lacrosse as a youth to coaching girls’ lacrosse at Barrington. He discusses the learning curve coaching the girls’ game, the cultural differences between boys’ and girls’ teams, and how his work as a mental performance coach shapes his approach.
Key Topics Covered:
Matt’s background and how he found coaching after loving lacrosse as an athlete.
Differences between girls’ and boys’ lacrosse: culture, connectedness, and communication.
The steep learning curve in adapting to the girls’ game and being a man coaching women’s athletics.
Matt’s coaching mindset: humility, listening, and asking good questions.
Core mental-performance advice: “Find the joy in the process” — focus on controllables, not outcomes.
Reframing pressure: stop “the demonization of pressure” and treat pressure as a privilege.
Practice vs. competition: strategies for athletes who excel in practice but struggle in games.
Memorable quotes:“I don’t know what I don’t know.” — on being a man in a woman’s field and staying curious 
“Find the joy in the process.” — focus on the why, not only outcomes
“Pressure is what I train for.” / “Pressure is a privilege.” — reframing pressure positively
“Feel instead of think.” — performing under pressure, Sampson
“The most dangerous athlete is the most relaxed.” — on optimal arousal and performance, Danielle
Actionable Tips for Athletes:
Reconnect with why you play — prioritize enjoyment in training and competition.
Focus on controllables (effort, process, fundamentals) rather than outcomes or stats.
Reframe pressure as a sign you care and a chance to show preparation.
Practice feeling into performance (body awareness) instead of overthinking during games.
Build team communication and cohesion — it matters for performance and experience.
Who This Episode Is For:
Athletes who perform well in practice but struggle in competition.
Anyone interested in mental performance and team culture.
Subscribe and follow for more episodes on coaching, mental performance, and team culture.
 
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