Consistency and improvement are probably the two main pillars that Ben Allen routinely leans on when he lines up at the track on race day, but also in his approach to training. The Minnesota native has specialized in distances between the 800m and the mile for New York-based Empire Elite Track Club where he's defined his mark on the professional scene.

After his collegiate career at Concordia University, St. Paul, Allen was unsure where running would take him but connected with Empire after seeing current teammate Eric Holt's animated reaction during an interview at a track meet.

In this episode, Ben talks about embracing the nuances of progression that sometimes comes with detours — and even setbacks — and finding the tools to prevail as he continues to press to break 3:50 in the mile.

A commitment to the grind remains one of the main tools Nikki Hiltz is taking into the 2026 World Athletics Indoor Championships this weekend in Poland as they lock in and seize the chance to crack another finish line tape first and win on the international stage.

Just weeks prior, a familiar tale played out in New York as Hiltz grabbed a fourth straight women's indoor 1,500m title in 4:11.34 — their tenth national crown overall — and dominated during an early season buildup that won't include major outdoor championship or Olympics.

Still, the plan is simple as it is clear and Hiltz spoke on what matters most in a wide-ranging chat about pushing even harder on the track, continued advocacy, the decision to go pubic about a personal decision regarding their body and finding the formula to close out the indoor season at the top of the podium.

Olympic gold put Cole Hocker on global stage at the 2024 Paris Games when a final surge in the men's 1,500m silenced favorites like Jakob Ingebrigtsen and Josh Kerr — and propelled his growing legend as the one to beat.

It also help reinforced the idea this era of middle distance racing could deliver dramatic finishes and storylines like its sprint counterparts.

But for Hocker, remaining grounded is a part of a formula that has ensure that the main event is whenever he steps on the track, with a constant them of reminding the no lead is secure when he's involved.

Before his win in the men's 3,000m at the USATF Indoor Championships in New York, Hocker spoke on the outlook for his season, his sudden boost in notoriety after the Paris and if he had any side quests planned in a year of no Olympics or world championships.