Hello and welcome to episode #25 of The Blue Water Running Podcast! This podcast features and celebrates the achievements of high school and collegiate cross country and track/field athletes from the Blue Water Area of Michigan.

Today’s episode features cross country junior Cara Prusakiewicz of Dryden High School, the first Cardinal runner on the pod. Cara recently broke her school record at the Holly Festival of Races, taking ninth place in 20:56, her best on a hilly and technical course. Cara didn’t see sub-21 minutes last year until her final race when she ran a 20:59 at Shepherd during the Meet of Champions, so she’s already ahead of that time mid-season. Cara first set the Dryden High School cross country record at last year’s D4 state finals in 21:00, breaking the former record of 21:01, set by Ella Kage in 2019. In the Michigan XC Speed Ratings’ mid-season regional projections, Cara is currently ranked third individually in region 35; she was ranked ninth in the pre-season preview.

We will hear from Cara about her season, goals, and training and get to know her personally as an athlete in the Blue Water Area.

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Eat enough calories. Eat healthy food. Eat at the right times. Stay hydrated. Choose the right drinks and snacks. Consume enough carbs and protein. The advice and options can be overwhelming when trying to properly fuel your body for athletic training. Thankfully, we have a nutrition expert here today to help us sort it all out and give us practical and applicable advice for daily dining.

Welcome to episode #24 of The Blue Water Running Podcast. I’m your host Meran, and this podcast features and celebrates the accomplishments of cross country and track and field athletes from the Blue Water Area of Michigan.

Today’s guest is Amanda Maltese, a registered dietitian and personal trainer and the private practice owner of Healthful Coaching LLC. Amanda holds an undergraduate degree from Oakland University and a Master’s in Human Nutrition & Dietetic Internship at Eastern Michigan University. She is a former soccer player and was inspired to become a Registered Dietitian through her health journey. She learned the importance of nourishing her body by using food as medicine to improve my body composition, energy levels, and metabolic markers. She is passionate about helping others optimize their well-being through personalized nutrition. Amanda’s website is www.healthfulcoach.com, where she promotes sustainable changes for long-lasting results through personalized nutrition plans and evidence-based lifestyle practices. Amanda’s favorite quote by T. Colin Campbell: "Good nutrition creates health in all areas of our existence. All parts are interconnected." I was able to hear Amanda's presentation to the Armada High School cross country team personally and she has lots of great tips and advice to share. A nutritionist’s expert guidance is just one more advantage in an athlete’s toolbox, so I'm excited to have her on this episode.

Once again, thank you so much for tuning into today’s Blue Water Running podcast. I can’t wait to feature more cross country and track and field athletes from the Blue Water Area…stay tuned because it might just be YOU!

Coverage of Blue Water Running is sponsored in part by Elite Feet of Port Huron. If you need running shoes, spikes, or apparel, they have a friendly and knowledgeable staff to help you find the right fit and they are big fans of running, too. They are located at 327 Huron Ave in downtown Port Huron. If you are interested in sponsoring coverage or partnering with Blue Water Running as an advertiser to reach and support local runners, please reach out via our website, show notes, or social media channels.

If you enjoyed today’s podcast, please share, subscribe, and leave a review. You can find The Blue Water Running Podcast on Apple Podcasts, Spotify, Amazon Music, and other major media players. You can also ask your smart speaker to play The Blue Water Running Podcast.

If you have an idea for a great topic or guest you’d like to hear about, feel free to contact me through the website links or show notes. You can follow Blue Water Running on Instagram, X, TikTok, Facebook, and YouTube. You can also find meet and athlete reports and articles at www.bluewaterrunning.org.

Send Blue Water Running a Message

https://www.bluewaterrunning.org/
https://bluewaterrunning.buzzsprout.com

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Hello and welcome to episode #23 of The Blue Water Running Podcast! This podcast features and celebrates the achievements of high school and collegiate cross country and track athletes from the Blue Water Area of Michigan.

Today’s episode features cross country senior Greg Vogt of New Baltimore Anchor Bay. Greg recently finished as the individual runner-up on his home course, taking second place in the James Cleverley Friday Night Invite in a new PR of 16:32. He wasn’t seeing the 16s until near the end of October last year and his fastest ever was a 16:46, so the fall is shaping up to be his best season yet. Considering he started his freshman year off running in the mid-twenties with best then of 19:53, he’s seen significant improvement over his high school career. He also set PRs on the track last spring, running 9:49 in the 3200 and 4:39 in the 1600. Greg was part of the Anchor Bay team last fall that qualified for D1 states for the first time since 1977. Currently, he sits in the number two spot on the Blue Water Area’s top cross country times performance list. We will chat with Greg about his season, goals, and training and get to know him personally as an athlete. If you're wondering about the movie Greg mentions in this episode, it's called "Tyson's Run".

Once again, thank you so much for tuning into today’s Blue Water Running podcast. I can’t wait to feature more cross country and track and field athletes from the Blue Water Area…stay tuned because it might just be YOU!

Coverage on Blue Water Running is being sponsored by Elite Feet of Port Huron. If you need running shoes, spikes, or apparel, they have a friendly and knowledgeable staff to help you find the right fit and they are big fans of running, too. They are located at 327 Huron Ave in downtown Port Huron. If you are interested in sponsoring coverage or partnering with Blue Water Running as an advertiser to reach and support local runners, please reach out via our website, show notes, or social media channels.

If you enjoyed today’s podcast, please share, subscribe, and leave a review. You can find The Blue Water Running Podcast on Apple Podcasts, Spotify, Amazon Music, and other major media players. You can also ask your smart speaker to play The Blue Water Running Podcast.

If you have an idea for a great topic or guest you’d like to hear about, feel free to contact me through the website links or show notes. You can follow Blue Water Running on Instagram, X, TikTok, Facebook, and YouTube and find meet and athlete reports and articles at www.bluewaterrunning.org.

Send Blue Water Running a Message

https://www.bluewaterrunning.org/
https://bluewaterrunning.buzzsprout.com

• Instagram and X @bluewaterrun
• Facebook/TikTok/Youtube @BlueWaterRunning