Example of a 165 lb.👟athlete energy needs 👉375-525g carbs 👉120-150g protein 👉60-80g fat Total kcal 3,500 kcal 👉Click for tips to fuel HS & college XC/TF: bit.ly/43Q9cw8

10 of the best isometric exercises for runners: 🧵 1. Single Leg Hamstring Bridge Iso

Registration is open NOW for Iowa Speed T&F Club High School Fall/Winter training session I! Start date is Monday Oct. 30th! Focus on Speed/Power/Technique/General Strength and General Endurance for Sprints/Hurdles/Jumps/Long Sprints/Mid-D and Distance Runners

Our very own Grace Hoeper is up for KCRG Sports Athlete of the Week! Speedy on the track and in the pool! 🏊‍♀️ Head to kcrg.com to vote!

Good luck today to Solon XC! #solonstrong

Good Luck to Emy Williams, the Solon XC teams and Lucas Stanton and Solon Football. Let’s make it a Spartan weekend! #solonstrong

Congrats Gracie! You deserve all you have coming to you. If they don’t know already, ISU will soon learn what a great person and athlete they are getting! #solonstrong

Congrats Cam! #solonstrong

Got a couple members of our 2023 crew back to help us update the record board 🏃🏽‍♀️ Back at it again in 60 days!

Coach Steve Lynn Memorial Scholarship Opportunity l This scholarship gives a one time $1,000 each to one female and one male Iowa High School student who participated in Track and Field in high school and will be competing in any sport at the collegiate level. Please refer to

Congrats Erin Kerkhoff! You continue to make Solon proud! #solonstrong

Good Luck to Lady Spartan Wrestling today! #solonstrong

Sophia Stahle is an All-American for the Knights! Congrats Sophia Stahle! 🏃🏽‍♀️🧡🖤

6️⃣9️⃣0️⃣‼️ Thanks to our generous donors and shoe store partners, Track Guy has now gifted 690 pairs of shoes since October 2018! Help us celebrate our successes at Big Grove Brewery, Solon on May 25th from 11am to 4pm.

We are so lucky to have great organizations and people supporting and promoting the sport of track and field! Thank you to Track Guy Fitness Sports and Mike JayTrackXC for donating shoes to two deserving Solon Middle School track and field athletes!

The Weekend Warrior teams are stacking up! Some to highlight: Iowa Football Staff Fitness Sports Iowa Running Company Solon HS Iowa City Liberty HS Durant HS It’s going to be a weekend like no other. All proceeds to Track Guy. Are you in?? trackguyfoundation.com/weekend-warrior

Our scholarship deadline was today, and, man, do we have a bunch of good ones! This year, we’re looking forward to awarding twelve $500 scholarships (6G/6B) to graduating seniors across the great state of Iowa! Thank you to our supporters for allowing us to do this every year ❤️

Congratulations Erin Kerkhoff for tying her personal best time in the 200m and earning a silver medal at the Para Athletics World Championships in Kobe, Japan! #solonstrong Mike JayTrackXC

Sophia Stahle will be running the 400m hurdles and the 4x400 tonight! Go Knights! 🏃‍♀️

Runners take your mark! Track Guy