The Sunday Shakeout

Just over a year ago, Abigail Hennessy wasn't sure she'd race again.Today, the Westford Academy graduated senior owns three Massachusetts state records and has cemented herself as one of the premier high school distance runners in the United States.After returning from a two-week hospitalization and months away from competition, Hennessy stunned the country by running a then-personal best of 4:42 in the mile at New Balance Indoor Nationals on limited training. It was only the beginning.This past indoor season, she ran 4:36.74 to finish runner-up at New Balance Indoor Nationals while breaking a Massachusetts state record that had stood for 48 years, previously held by the legendary Lynn Jennings. She also clocked 9:02.77 for 3,000 meters at the BU Valentine Invitational, the third-fastest indoor performance in high school history.Her momentum continued outdoors. Hennessy lowered her own state record to 4:33.18 in the mile at New Balance Nationals Outdoor, finishing second in the nation. She also ran 9:50.72 for two miles to break another Massachusetts state record and helped Westford Academy's distance medley relay finish second nationally while setting a new state record.The accolades followed naturally. Hennessy is now a 9-time Massachusetts All-State Champion, a 7-time All-American, and one of the most accomplished female distance runners her state has ever produced.But this episode isn't about records.It's about rebuilding after RED-S. It's about redefining your relationship with training. It's about learning that longevity matters more than short-term success and discovering that your greatest strength isn't found in higher mileage, but in trusting your body again.From breaking one of the oldest records in Massachusetts history to finding joy in the sport after nearly losing it, Abby's story is a reminder that the performances everyone sees are often built on battles no one else does.Tap into the Abigail Hennessy Special.If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you shared it with a friend who you think would benefit from it.

Over three years ago, I started this show as a casual basement passion project. Now, The Sunday Shakeout has grown to be one of the top high school running podcasts in the nation.Unbelievable.A podcast, however, is only as good as its support system. It's impossible to express, in words, how truly grateful I am for all of my friends, family, coaches, teammates, and every single guest and listener. This show would not exist if it weren't for all the support, and I don't take that for granted. "Passion" is an understatement. I have an undying devotion and obsession for this sport that continues to grow each day. I am so incredibly blessed to be able to share my love and joy on a weekly basis, and to reach thousands of people from all over the world. This podcast has gifted me so many wonderful connections, and through each conversation I share, I've increasingly come to know the grandeur and humanity of our sport. Every guest I sit down with is much more than just an athlete; they are all incredible individuals, each beautifully shaped by their unique experiences, perspectives, and attitudes. The exceptional stories that every person shares, at least for me, make covering running so meaningful and worthwhile. It's all about storytelling, and through each episode, my mission has always been to understand not only our sport, but, more importantly, our human nature and the world around us.Because ultimately, running has always been more than an athletic pursuit. Running has deeply shaped me in ways that transcend any performance or stat line. In fact, lately, I've found myself thinking that my journey has never fundamentally been about running itself. Rather, running has been a metaphor for something greater: learning how to meet challenges and the people around me, and, above all, learning how to live a meaningful life.While living that out has never been easy, I've learned to accept not having all the answers... while still continually searching for them. The whole point is the search. Very simply, this podcast has allowed me to grow closer to the version of myself I was born to become. Love y'all so much!!

Some athletes make headlines with their times. Others make you pay attention because of the story behind them.Elise Corr is quickly becoming both.The Seattle Prep standout claimed both the Metro League and District titles in the 1600 meters, then delivered the race of her season with a 4:55 to break a 26-year-old school record. She added a seventh-place finish at the WIAA Cross Country State Championships in the fall, another seventh-place finish in the 3200m at the WIAA State Track & Field Championships this spring, and now turns her attention to Nike Outdoor Nationals, where she'll line up against some of the nation's best.But the stopwatch is only part of the story.Behind every breakthrough is her mom and coach, Aimee Corr, a former Wisconsin state cross country champion and Division I runner who has guided Elise every step of the way. Together, they've navigated the unique challenge of separating family from competition while building one of the state's brightest young distance runners.Just as important to Elise is the culture she's helped create at Seattle Prep. She believes the best teams are built long before championship races, through everyday conversations, shared workouts, and teammates who make each other better. It's a perspective that reveals a maturity beyond her years.This conversation explores the relationship between athlete and coach, daughter and mother, what it means to lead within a team, and why chasing excellence is about so much more than running fast.As Elise continues her rise onto the national stage, one thing is becoming increasingly clear. Her best races are still ahead.Tap into the Elise Corr Special.If you enjoy The Sunday Shakeout, please consider following us on Spotify and Apple Podcasts, leaving a five-star review, and sharing the show with someone who loves the sport.

Before the podium finishes. Before the national meets. Before the breakthrough performances.There was just a kid who loved to run.Tahoma High School's Carson Stafford has been chasing that feeling since he was five years old. Now entering his junior year, the Tahoma standout has quietly developed into one of the top young distance runners in Washington State.This past May, Carson established himself among Washington's elite. At the 4A WIAA State Championships, he placed 3rd in the 3200m with a breakthrough 8:57 and added a 9th-place finish in the 1600m. That said, his success didn't come without adversity.An ankle injury before the 2025 cross country postseason sidelined him at the moment he had spent months preparing for. Instead of allowing the setback to define him, Stafford used it as motivation, returning stronger and more focused during track season.What separates Carson isn't just the times.He describes himself as a student of the game. He studies races. He thinks deeply about training. He understands that long-term development matters more than one result, one season, or one headline. That mindset has allowed him to steadily climb from promising young runner to state medalist.In this episode, we discuss his journey from Spokane to Tahoma, his state meet breakthrough, competing on the national stage, navigating injury, and the lessons he's learned from a lifetime in the sport. We also dive into what comes next as he prepares for a pivotal junior year.With two seasons remaining and a foundation built on patience, consistency, and genuine love for running, Carson Stafford's story is still being written.Tap into the Carson Stafford Special.If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with a friend who you think will benefit from it.

15 state titles.A national championship relay.And a runner determined to prove that Washington, DC deserves a place in the national conversation.This week on The Sunday Shakeout, I sat down with Georgetown Visitation rising senior Abby Anstett.The Vienna, Virginia native has quietly built one of the most accomplished resumes in high school distance running. Competing for Georgetown Visitation in Washington, DC, Anstett has become a 15-time DC State Champion while helping elevate a region that often goes overlooked on the national stage.Her 2026 indoor season was a breakthrough.At Nike Indoor Nationals, Anstett placed third in the Championship Mile against one of the deepest fields in the country. Later that same day, she returned to lead Georgetown Visitation's 4x800-meter relay to a national title, one of the defining moments of her career.What makes Anstett's story especially unique is where it has unfolded.Unlike many elite programs across the country, Georgetown Visitation does not have its own track. Training in the heart of Washington, DC has required creativity, adaptability, and a willingness to embrace limitations that many athletes never face.In this conversation, we dive into why Abby believes DC track and field remains one of the most underappreciated regions in the country. We discuss what it means to carry the expectations that come with being a perennial state champion, how she learned to become a racer rather than simply a runner.More than anything, this episode is about perspective.It's about maximizing what you have, representing something bigger than yourself, and finding ways to grow even when you're already winning.Tap into the Abby Anstett Special.If you enjoy the podcast, please consider following The Sunday Shakeout on Spotify and Apple Podcasts and giving us a five-star review. I would also appreciate it if you shared it with a friend who you think would benefit from it.

This week on the podcast, in addition to a guest interview, is a special episode with my best friend and teammate on the Seattle Prep Boys Cross-Country Team. Nash Howard is a rising senior on the team, along with myself. This episode is very unserious and light-hearted. We discuss cross-country, pro runners in relation to Michael Jackson songs, and other nonsensical topics. I hope you enjoy this episode of The Sunday Shakeout. If you found value or meaning, please consider leaving a follow and a five-star review on Apple Podcasts or Spotify.

In 2026, Barrington High School's Mia Sirois cemented herself as one of the premier distance runners in the nation.The Illinois standout opened her year by winning the indoor national title in the 5,000 meters before carrying that momentum into the outdoor season. Already known as one of the country's top young talents, she continued to raise the standard with every race.At the IHSA State Championships, Sirois defended her Class 3A title in the 3200 meters, running 9:44 and setting a new Illinois state meet record. She also added another state title to her resume, further solidifying her place among the most accomplished runners in state history.Her success didn't stop there. Just weeks later, she lined up against some of the nation's best at Brooks PR and finished second in the 3200 meters. With personal bests of 4:46 for 1600 meters, 9:44 for 3200 meters, and 15:58 for 5K, Sirois has established herself as one of the top distance runners in the Class of 2027.But behind the records and championships is a story of resilience.Last summer, a trail running accident resulted in a fractured ankle and heel, sidelining her from consistent running for nearly five months. The setback forced her to step away from the sport she loved and challenged her perspective in ways success never could.In this conversation, we dive into the race that changed her confidence forever: a sixth-place finish at Nike Cross Nationals during her sophomore season. We discuss the pressure of becoming the athlete everyone is chasing, what injury taught her about gratitude, and how losing running helped her appreciate the sport more than ever before.As she prepares for U20 Championships and New Balance Nationals, Sirois continues to chase new goals while holding tightly to the perspective that has shaped her journey.Tap into the Mia Sirois Special.If you enjoy the podcast, please consider following The Sunday Shakeout on Spotify and Apple Podcasts and giving us a five-star review. I would also appreciate it if you shared this episode with a friend, teammate, or runner who could benefit from Mia's story.

As a freshman, Kingston Shillito ran 20 miles to prove a point.Not because his coaches told him to. Not because it was on the training plan. Just because he wanted to show he could do it.That story tells you a lot about who Kingston is.The Franklin High School senior has quietly developed into one of the top distance runners in Washington. This spring, he captured the WIAA 3A State Championship in the 3200 meters and established himself as one of the state's most dangerous racers.His résumé speaks for itself. A 4:07 personal best in the 1600 meters. A 9:00 personal best in the 3200. A 14:32 cross country 5K. Earlier this season, he won the Liberty Twilight 1600 meters in 4:10.82 against one of the deepest fields in the Northwest. When races get tactical, he's even more dangerous. His 56-second closing speed has become a weapon.In this episode, we talk about the legendary 20-mile freshman long run, winning a state title, racing strategy, closing speed, training in Seattle, the culture at Franklin, and why the stories people carry often matter more than the times they run.It's a conversation filled with laughs, lessons, and the kind of moments that remind you why running is about more than results.Tap into the Kingston Shillito Special.If you enjoy the podcast, please consider following The Sunday Shakeout on Spotify and Apple Podcasts and leaving a five-star review. I would also appreciate it if you shared it with a friend who you think would benefit from it.

KINGSTON SHILLITO ON THE SHOW LATER TODAYThis is one of the most introspective podcasts I have done in recent memory. Thank you all so much for listening! Please consider leaving a follow and a five-star review.

At just 15 years old, Olympia High School's Quenton Lanese has already built one of the most decorated age-group running résumés in American distance running history.The Washington freshman has spent years rewriting record books. From holding the 12-year-old world record in the mile and two-mile to setting multiple national age-group records in the 1500m and 3000m, Quenton's talent has been evident from the start. But this spring, he reached another level.At the Washington 4A State Championships, Lanese ran 4:04.59 for 1600 meters, breaking his own National Freshman Record and becoming the fastest freshman in U.S. history. Just two days later, he returned to the track and clocked 8:47.19 in the 3200 meters, lowering another National Freshman Record and cementing his place among the country's elite distance runners.Yet beyond the records and rankings, what stands out most is his ability to embrace discomfort. He believes he can push deeper and hurt longer than almost anyone else in a race, a mindset that continues to separate him when the pace gets fast and the stakes get high.In this conversation, we dive into his record-breaking performances at state, the goals that still drive him forward, his training philosophy, racing mindset, and what it feels like to carry expectations as the fastest freshman in the country.Tap into the Quenton Lanese Special.If you enjoy the podcast, please consider following The Sunday Shakeout on Spotify and Apple Podcasts and leaving a five-star review. I would also appreciate it if you shared this episode with a friend who loves the sport.

At Niwot High School, winning has become part of the standard. But somehow, they've found a way to keep it fun.Quinn Sullivan is a junior from Niwot, Colorado, and one of the top distance runners in the Class of 2027. He's run 1:49 for 800m meters, 4:04 for 1600m, 8:41 for 3200m, and 14:34 for 5K cross country. Last fall, he placed 5th at Nike Cross Nationals, helping Niwot capture its second straight national title.But this conversation goes way beyond the times.What stood out most to me talking with Quinn was how grounded he is. For someone who's one of the top runners in the country and racing for the best team in the nation, there's no ego. Just a real love for the sport, for his teammates, and for the process of getting better.We talked a lot about what makes Niwot different.From the outside, people see the wins, the rankings, and the pressure that comes with being the team everyone wants to beat. But Quinn gave a glimpse into the culture behind it all. A team that works incredibly hard, but doesn't take itself too seriously. A group that competes at the highest level, but still knows how to laugh, have fun, and enjoy being around each other every day.That balance matters.Because when expectations are high, it's easy to lose sight of why you started. Quinn talks about learning how to handle pressure, how to race free even when there's something on the line, and why keeping the joy in the sport might be one of the biggest reasons Niwot continues to succeed.This episode is about perspective. About team culture. About what happens when discipline and fun exist in the same place.If you've ever wondered what it feels like to be part of something special, this conversation will give you a real look inside.Tap into the Quinn Sullivan Special.If you enjoy The Sunday Shakeout, please consider following the show on Spotify and Apple Podcasts and leaving a five-star review. It really helps support the growth of the show.And if this episode gives you something valuable, share it with a friend who might need to hear it.

This week on the show is the ninth iteration of the solo podcast series of The Sunday Shakeout.I hope you enjoy this episode of The Sunday Shakeout.Please consider leaving a follow and a five-star review

This week on the show is the seventh iteration of the solo podcast series of The Sunday Shakeout.I hope you enjoy this episode of The Sunday Shakeout.Please consider leaving a follow and a five-star review.

This week on the show is the seventh iteration of the solo podcast series of The Sunday Shakeout.STAY TUNED FOR UPDATES REGARDING THE SHOW.I talk all about my spring break, visiting Texas colleges, my current training, and the idea of tragedy + time = comedy.I hope you enjoy this episode of The Sunday Shakeout.Please consider leaving a follow and a five-star review.

***SOLO SERIES EPISODE #6***Today on the podcast is the sixth iteration of the solo show series.I recorded this one from a rental car in Austin, Texas, and discuss my recent training and racing, why happiness is so hard for me, and the idea of being in a good mood for no reason at all. I hope you enjoy this episode of The Sunday Shakeout.Please consider leaving a follow and a five-star review.

This week on the show is the fifth iteration of the solo podcast series of The Sunday Shakeout.I tell the second half of the story of my entire running career, from the beginning of my freshman year at Seattle Prep to now. I hope you enjoy this episode!Please consider leaving a follow and a five-star review.

This week on the podcast is the fourth iteration of the solo podcast series of The Sunday Shakeout.I tell the story all the way back from the end of my 5th grade year, when the COVID-19 pandemic broke out in 2020, all the way to the end of 8th grade, improving my mile PR by over 2-minutes over that timespan.STAY TUNED FOR PART 2 NEXT WEEK.

***SOLO SERIES EPISODE #3***This week's episode is the third iteration of the new solo podcast series.I discuss an annual tradition at my high school, called Olympic Week, as well as role models, student government reelections, The Great Gatsby, and more.Please consider leaving a follow and a five-star review.

***SOLO SERIES EPISODE #2***This week's episode is the second iteration of the new solo podcast series. I decided to film this as a video podcast for a fun twist.I discuss a lot of topics completely unrelated to running, including my lifelong love for motorsports, my thoughts on regret vs. gratitude for past experiences, and my current projected path for college- and career-related decisions in the coming years.I have a lot of things I want to share and hope you find value from some of my thoughts! :)Please consider leaving a follow and five-star review!

***SOLO SERIES EPISODE #1 ***I announced on Instagram last week that the show is temporarily going on a hiatus from guest interviews. My life has many competing priorities. Despite my obsession for this podcast and the joy I derive from having weekly conversations with the top high school athletes in our sport, podcasting is not my full-time job. I am a student, athlete, teammate, friend, and son, all before I am a podcaster. Thank you all for understanding. I will be back with guest interviews in the near future. I am starting a series of solo podcasts to replace guest interviews for the foreseeable future. I plan on discussing running and non-running topics alike. Hopefully I can bring value with some of my unique insights and stories. Shoot me and email or a DM if you have any topic suggestions for the next ~1-3 months of this series. As always, I am open to feedback and want to maximize what I do with this platform. Thank you all so much for the love and support! Y'all have been super loyal to the show over the years and I cannot express how lucky and blessed I feel to have a platform like mine. I hope you enjoy this episode of The Sunday Shakeout!Email: thesundayshakeout@gmail.comStay up-to-date on all things The Sunday Shakeout: Instagram

First kilometer. Out in front. Everything clicking. Then the race turns, and the season suddenly feels different.Malachi Schoenherr is a senior who's built his career on patience, discipline, and trust in his process. Being a two-time Oregon State Champ, he's been one of the most consistent front-runners in the Northwest for years. And this season tested that identity.After finishing 2nd at the Oregon 6A State meet, he went into NXR Northwest as one of the clear favorites. He took control early and led through the first kilometer. Then the pace shifted. The field surged. He faded to 39th. One race that clashed with months of work and years of expectation.The disappointment stayed with him. So did the questions. Now is a moment to pause, reflect, and reset before one final track season.This conversation lives in that in-between space. The space between letting go of what happened and getting ready for what's next. We talk about identity, pressure, and learning how to compete freely again.If you enjoy the podcast, follow The Sunday Shakeout on Spotify and Apple Podcasts, and leave a five-star review. It goes a long way in supporting the show.

This is not a running episode. Not even close.But something so important happened in my life that I had to make an episode about it. I went on the Kairos retreat with ~90 of my classmates at Seattle Prep.Kairos is one of those things where if you know... you know. It was four days of stillness, honesty, and sitting with questions I usually outrun.I opened up about struggles I tend to keep buried.About control. Fear. Trust. Surrender.What I felt most was the power of being known.The power of community.The power of love.The power of grace.This episode is raw, real, and unfinished.Not answers. Just truth.Shoutout to Marguerite, Miles, Finn, Jenny, Sam, Edward, Thomas, and Hannah. K71 Trust. Love has won

2026 barely started, and track and field has been turned upside down.Jakob Ingebrigtsen is the best middle-distance runner in the world, and he just has surgery. Sam Ruthe is a 16-year-old from New Zealand who just ran faster than any teenager in history. One is trying to protect what he's built. The other is just beginning to understand what he's capable of.Ingebrigtsen opened 2025 with a stretch that almost didn't make sense. Indoor world records in the 1500m and the mile. Double gold at World Indoors. Then the Achilles issues started. The season unraveled. Now, in 2026: surgery. Real questions are being raised about the future of arguably the greatest of all time. Meanwhile, Ruthe stepped onto an indoor track for the first time after fifty hours of travel and ran 3:48.88. Youngest ever under 3:50. World U18 record. New Zealand national record. Not chaos. Control.Jakob is running into the reality that talent doesn't protect you from time or injury. Sam is running into the reality that belief expands faster than your life can adjust. The future is here.Buckle up.Follow The Sunday Shakeout on Spotify and Apple Podcasts. Please consider leaving a follow and a five-star review.

In 2025, Hermiston High's Leroy Lozano Mejia quietly became someone the Washington distance scene could no longer ignore.The sophomore entered the fall as a sleeper and left it with authority. Built on patience and aerobic strength, he doesn't chase attention. He shows up, does the work, and lets races speak for him.After running 15:36 and finishing 11th at the 3A state meet as a freshman, Leroy took a clear step forward in his sophomore cross-country season. He won the Battle of the 509 Invitational in Spokane against a strong field. He followed that with a fourth-place finish at Nike Hole in the Wall, running 14:55 on one of the most honest courses in the country. By November, the progression was undeniable. At the Washington 3A State Championships, he finished runner-up in 15:10. From 11th to second in one year. Built slowly. Earned daily.But the story isn't just about results. On the track, the contrast is still there. A 9:15 3200 shows real strength. A 4:23 mile leaves space to grow. And instead of running from that tension, Leroy leans into it.In this episode of The Sunday Shakeout, we talk about discipline as a daily choice, not a personality trait. About backing words with actions. And about the strange truth runners don't always admit — that pain, when chosen, can become addictive.Tap into the Leroy Lozano Mejia Special. If you enjoy the podcast, follow The Sunday Shakeout on Spotify and Apple Podcasts, and leave a five-star review.

In 2025, Lafayette High School's Xavier Richardson reached a season that had been years in the making.The Lexington, Kentucky senior didn't rise quickly or cleanly. His path was marked by races that fell apart, progress that stayed hidden, and belief that came late. By the time this year arrived, Richardson wasn't chasing a breakout. He was waiting to see if patience would finally pay him back.The results followed. During his junior track season in the spring of 2025, despite being known primarily as a 1600m and 3200m runner, Richardson stepped down to the 800m at the Kentucky state meet. He won it. His first individual state title.The breakthrough showed up across the board. PRs of 1:53 in the 800m, 4:09 in the 1600m, and 8:58 in the 3200m.The fall confirmed the shift. By the time cross country rolled around, he carried that momentum, running 14:44 for the 5K XC in his season debut. He went on to place second individually at the state cross country meet while helping his team secure the championship. Racing for something bigger than himself. Weeks later, Richardson finished runner-up at NXR Southeast, earning his first trip to Nike Cross Nationals. Performing under pressure.But the season wasn't built on results alone.Richardson's rise was shaped by years where progress felt invisible. By learning to trust the people around him. By staying through losses long enough for them to teach him something. This season didn't erase the failures. It made them matter.As he closes his high school career in 2026, and looks ahead to what comes next, Richardson's stands as proof that patience compounds. Not loudly. But decisively.Tap into the Xavier Richardson episode of The Sunday Shakeout.

In 2025, Ballard High School's Cassidy Armstrong turned a season nearly lost to injury into one of the strongest postseason runs in the country.The Seattle senior, committed to Duke University, entered the fall coming off a hip stress fracture that erased her entire junior track season. Six weeks unable to walk. No running until August. No early-season races to test fitness or confidence.Armstrong didn't race until October 31st. She opened with a second-place finish at the SeaKing District Championships. Days later, she repeated the result at the WIAA 3A State Meet, finishing just behind Mercer Island's Sophia Rodriguez. Then the season stretched. At NXR Northwest in Spokane, Armstrong placed fifth on the new course, earning her first-ever qualification to Nike Cross Nationals.In December, on the sport's biggest stage, she delivered again. Armstrong finished 18th at Nike Cross Nationals, securing All-American honors and closing the year ranked 24th nationally by DyeStat — the second-highest of any high school girl on the West Coast.This season asked for patience. Cassidy trained without proof, raced without momentum, and trusted that the work would show up eventually. When it did, it showed up at the biggest moments.As she looks ahead to Duke and the next chapter of her career, this season stands as proof that timing, belief, and resilience can be just as powerful as raw fitness.Tap into the Cassidy Armstrong Special.Consider leaving a follow and a five-star review. Instagram: ⁠https://www.instagram.com/thesundayshakeout/

Some athletes ease into the spotlight. Carter Smith ran straight toward it... faster than almost anyone his age.The Mifflin County senior from Lewistown, Pennsylvania is still early in his distance-running journey, just three years into the sport, yet his natural ability has forced the running world to pay attention. An 800-mile talent with rare range and feel, Smith pairs raw speed with an instinct for racing that can't be taught. He didn't grow up doing this. He learned fast. And then he kept getting better.The numbers come quick. 1:48.66 for 800 meters. 4:01.2 for the mile. A 15:04 5K in cross country. Five PIAA state titles. A NBNO championship in the mile. Last spring, he delivered the defining performance of his career so far, doubling back to win both the 1600m and 800m at the PIAA state meet. Two races. No margin. Just execution.But talent doesn't protect you from doubt. This fall marked only his second season of cross country, raced mostly on slower courses and capped by a fourth-place finish at states after winning the year before. A small change in placement. A sharp internal check. Proof that progress isn't linear, even when the ceiling is high.In this episode of The Sunday Shakeout, Carter talks about the power of the mind, how belief shapes performance, and what it means to stay grounded when expectations rise faster than experience. We unpack late development, racing with intent, and the tension between trusting talent and earning it daily as he gears up for a sub-four attempt at the New Balance Grand Prix.This conversation isn't about hype. It's about learning how to handle talent without letting it define you.Please enjoy this episode of The Sunday Shakeout with Carter Smith. Consider leaving a follow and a five-star review. Instagram: https://www.instagram.com/thesundayshakeout/

Wake up, baby. We're back with the doubleheader weekends. A formal interview will be dropping later today... one of the biggest talents in high school in 2026.This episode, however, has a different tone. I open up about my life outside of the sport of running as we enter the new year. I am as transparent and clear-cut as possible about my mental and emotional state after my junior cross-country season and how I am getting right with myself this new year. This goes far beyond the objective results and the times. This is existential. I explore what true meaning and pursuit looks like, and the hidden cost of obsession. The weight of passion. I hope someone can relate to my message and what I have to say. Happy New Year to all! I hope you had a lovely holiday season with family and friends and that you are ready to attack 2026.

Texas State Meet. The 3200 meters. One plan. One chance.Rowan Saacke executed.The Bridgeland High School senior from Cypress, Texas spent the past year learning how to stay steady when the stakes were highest. Patient in her approach. Grounded in her training. Oriented toward the team more than the spotlight.Her junior year, the breakthrough came at the Texas state meet. Rowan controlled the 3200m from the start and won the Texas 6A state title. Later that day, she returned for the 1600m and finished 4th. Not a failure. Just a reminder that success doesn't always arrive cleanly. The momentum carried into late May, where she placed 3rd in the mile at RunningLane and ran 4:45 for 11th at the HOKA Festival of Miles, placing herself firmly among the country's top high school distance runners.Cross country added a final layer. In her last season wearing a high school uniform, Rowan helped lead Bridgeland to a Texas 6A state championship, breaking the state meet scoring record with the lowest total in history. Individually, illness complicated the postseason. She finished 5th at state and 19th at NXR South, but helped her team place 2nd and qualify for Nike Cross Nationals.This episode is about composure. About learning to value execution over outcome, and meaning over medals. Rowan reflects on change, pressure, illness, and what it looks like to choose the team when individual goals don't go as planned.If you enjoyed the episode, consider following The Sunday Shakeout on Spotify and Apple Podcasts and leaving a five-star review. It's one of the best ways to support the show.

In South Dakota, distance running rarely comes with a spotlight.Mikah Peters earned one anyway.The Brandon Valley senior spent years quietly building belief, never assuming he'd be the best guy on his own team, let alone a national contender. Progress came slowly. Intentionally. Through seasons of patience and an offseason obsession with getting better.In November, that belief finally crystallized. Peters won the SDHSAA Class AA State Championship in 14:54, breaking Simeon Birnbaum's long-standing state meet record.The season didn't stop there. After falling from glory at NXR Heartland, Mikah earned the Golden Ticket and lined up at the inaugural Brooks Cross Country Nationals in Balboa Park. Against the deepest field of the year, he raced with composure and control, finishing 20th overall to earn All-American honors on the sport's biggest stage.The performances mean more in context. One year earlier, Peters passed out while leading the state meet, battling illness and extreme heat. The season ended abruptly. That moment lingered. It reshaped how he thought about trust, execution, and what championship racing actually demands.As Mikah said: "The desert teaches you more about water than the ocean ever will."If you enjoy the podcast, please consider following The Sunday Shakeout on Spotify and Apple Podcasts and leaving a five-star review. It goes a long way in supporting the show and helping these stories reach more people.

December doesn't reward you right away.No races.No crowds.No proof that the work is doing anything at all.In this solo episode, I walk through how I'm approaching winter training — not just the mileage, but the mindset behind it. Why winter is my favorite season. Why PRs are made long before spikes ever hit the track. And why patience, not excitement, is the real competitive advantage.I break down my winter mileage plan, how I'm building gradually toward 55–60 miles per week, and what I believe actually defines a breakout junior track season. Not just times — but composure, durability, and the ability to show up when discomfort hits.We talk about being “due” for a breakout without feeling entitled. About trusting inputs when outcomes are still invisible. And about why spring doesn't create fitness — it reveals it.This episode is for anyone willing to do the work when no one's watching.Because winter always tells the truth.I hope you enjoy this episode of The Sunday Shakeout!Please consider leaving a follow and a five-star review!

In 2025, South Eugene's Yosuke Shibata quietly put together one of the strongest junior seasons in the nation.He started the fall with a win at the Oregon City XC Invite, dropping 14:53.8 and showing early signs that he was ready for more. Two weeks later, he went 14:38.2 at Nike Portland XC — a race that didn't just give him a PR, it put him on everyone's radar across the region.From there, he kept leveling up. He won his first OSAA 6A state title in 15:01.1, closing hard against some of Oregon's best seniors. At NXR Northwest, he held his ground in one of the most aggressive regional races we've seen in years, finishing fourth in 14:45.0 to earn his spot at NXN.And on the national stage, he delivered again — 23rd at Nike Cross Nationals, just outside All-American, but fully inside the conversation of who belongs up front.What stands out about Yosuke isn't just the times. It's the way he carries himself. Steady. Composed. A kid who built confidence race by race until the belief finally caught up with the ability.As he heads toward track and the rest of his junior year, his trajectory feels less like a breakout and more like the start of someone settling into who he really is as a star on the national scene.Tap into the Yosuke Shibata Special.Please consider leaving a follow and a five-star review!

In 2025, Spokane's Miro Parr-Coffin became the freshman every Northwest distance fan had to watch.The Gonzaga Prep standout opened his high-school career by dropping a 14:29.6 at The Mook XC Invitational, finishing second in a field loaded with upperclassmen. Two weeks later, he backed it up with another runner-up finish at the Battle of the 509, proving the breakout wasn't a one-off.His momentum carried into championship season. He placed fifth at the Washington 4A State Meet, then delivered a strong 32nd-place, 15:17 performance at NXR Northwest — the biggest race of his life, on a course only a handful of athletes had previewed.Off the cross-country course, Parr-Coffin showed an even wider range. In July, he swept the 16U national titles in both Freestyle and Greco-Roman wrestling, earning USA Wrestling's Athlete of the Week honors. The combination of endurance, power, discipline, and composure made him one of the most versatile young athletes in the country.Balancing high-stakes wrestling with high-level running, the 2029 freshman built a season defined by conviction and consistency. His progression, from breakout invitational performer to state contender to national-championship wrestler, reveals a rare competitive engine for someone this young.With three years still ahead of him, Parr-Coffin's ceiling stretches far beyond the already massive results he's produced. Whether sharpening his craft on the mat or chasing new benchmarks on the grass, his next chapters promise even more leaps forward.Tap into the Miro Parr-Coffin Special.If you enjoy The Sunday Shakeout, please follow the show on Spotify and Apple Podcasts and leave a five-star review. It helps the podcast grow and reach more listeners.

In 2025, Camas senior Cohen Butler became one of the most composed and dangerous distance runners in the Pacific Northwest.Cohen opened his fall with a fourth-place finish at Nike Portland XC (14:40.8). That September weekend turned some heads, but it was nothing that warned people what was coming. Two weeks later, he took control of the field at Hole in the Wall, running 14:36 for a course record and instantly redefining his ceiling.At the Washington 4A State Championships in Pasco, Butler controlled the race with that same icy calm, going gun-to-tape and winning with authority in a time of 14:47. Then at Nike Cross Regionals Northwest, he did it again. Cohen took off in the last 1K and matched that 14:36 to win the regional crown and punch his ticket to Nike Cross Nationals as a legitimate threat.What sets him apart isn't just the times, it's the way he gets them. Butler trains with a surprisingly mature double-threshold, mileage, and race-pace sessions, having that patience and discipline that serve him in championship season. Despite the dominance, he carries himself like the quiet guy in the back of the room: low-key, poised, never loud about the work, just steady enough to let the results talk.By the time he toes the line at nationals, he'll enter as the definition of Northwest toughness: disciplined, grounded, and built for long races that require patience and guts.If you enjoy the episode, follow The Sunday Shakeout on Spotify and Apple Podcasts and consider leaving a five-star review.

This week on the podcast, I'm doing a solo episode. Going into my junior year, my confidence was sky-high after the summer training block of my life. As I have documented on the show, I got hit with major adversity and sickness multiple times throughout September and October.While I didn't realize it at the time, I had it in my head that my performance would be the deciding factor in how the team performs in the postseason. And while this could have been true, that mindset created a toxic, self-centric mental outlook. I tried to take so much control, refusing to surrender to my body and the season, that I fell. Multiple times. It was only after we won Metro for the program's 4th-straight time that I truly internalized and shifted my mindset from myself to the team.Not only did this take pressure off slightly, but I oddly enjoyed the process of training and racing so much more. No longer was I working out and racing to hit splits and run a major time. I was executing the training and racing to drag my teammates along and chase greatness collectively. Varsity racing teaches you so much. I tell of that lesson and many others on the show today.

250 meters to go. One move left. The underdog from Portsmouth finally takes his shot.Rhode Island's Sean Gray has spent years quietly sharpening his tools, building speed, endurance, and belief from the ground up.The Portsmouth High School senior has been unstoppable this fall, going undefeated and capturing two major titles. At the Rhode Island State Championships, Sean delivered one of the most thrilling finishes in meet history, surging past Hendricken's Colby Flynn in the final 250 meters to win in 15:16.1 and become the first boy from Portsmouth to ever claim the individual title.Just a week later, he followed it up with another win at the New England Interscholastic Championships, clocking 15:53.1 against some of the best runners in the Northeast.But Sean's rise wasn't effortless. After missing time with achilles tendinitis last year, he rebuilt from the ground up, learning patience, trust, and precision. With personal bests of 8:27 for 3K, 14:36 for 5K on the track, and 14:55 for 5K in cross country, along with Rhode Island state records in both the indoor and outdoor 5K, Sean has proven that steady, deliberate work can create something special.In this episode, we unpack the mindset, strategy, and quiet fire that turned Sean Gray from a calculated racer into a state champion and a potential national contender.If you enjoy the podcast, follow The Sunday Shakeout on Spotify and Apple Podcasts, and leave a five-star review.

What happens when patience finally pays off?Sean Fries isn't just another name on a leaderboard. He's a senior out of Minnetonka High School — the newly crowned Minnesota state champion, Stanford commit, and the #2-ranked runner in the nation. Just yesterday, he won his first state title in 14:50 on grass, breaking the meet record and finally claiming the race that had eluded him for years.But what makes Sean's story special isn't the time, it's the journey. Missing NXN last fall. Swimming through an entire winter instead of doing the traditional grind. Learning that you don't have to be great at something to grow from it. And slowly, quietly, trusting that consistency would do its work.In this episode, we dig into the mindset behind his breakout year: how pain became perspective, how patience became power, and how staying true to himself led to the biggest win of his career.Tap in. Please consider leaving a follow and a five-star review!

What do you do when the race that broke you is now the opportunity to cement your legacy?Kellen Williams, a senior at Jesuit High School in Portland, has lived both sides of greatness. Two years ago, as a sophomore, he watched his team's NXN dreams slip away in the final kilometer. Today, he's the #1 guy on the #2 team in the nation, leading Jesuit's chase for a national title.We unpack Kellen's rise to stardom over the last 12 months, including a victory at the Oregon Relays Mile, two 2nd-place finishes at the Oregon State Meet, and a stunning breakout win at the Mook Invitational, beating top regional contenders, and shattering the course record in a time of 14:28.We also dive deep into how Kellen rebuilt himself after hitting rock bottom due to irony deficiency, and what it took to move from shame to self-belief, failure to a final dance.Finally, Kellen and I explore what it means to lead a powerhouse team without losing yourself in the rankings — to chase history while staying grounded with your boys.So many nuggets of wisdom. So many stories. Worth your listen.Leave a follow and five-star rating.

Today on the podcast is Lily Alder.Lily is a senior out of Timpview High School in Provo, Utah, and is committed to run for the legendary BYU Cougars in 2026. One of the most decorated high school athletes to come on the show, Lily has put together an incredible resume over the past year—she's the Nike Outdoor Nationals Mile Champion, Brooks PR Mile Champion, Utah State Champion in the 800, and the 44th Woodbridge Invitational XC Champion. As we head into November, Lily stands as one of the top contenders not only in Utah, but on the national stage.In this episode, Lily and I go deep on her training philosophy, which focuses on longevity and long-term development. Interestingly, she splits her workload evenly between running and cross-training, a balance that's helped her stay healthy and perform consistently at the highest level. We also dive into her breakout spring season, how she handles pressure in championship moments, and what's next as she gears up for the biggest races of her senior year.Lily brings an incredible mindset and maturity to the sport, and her story is one that every young athlete can learn from.Please consider leaving a follow and a five-star review on Apple Podcasts, Spotify, or wherever you listen. I hope you enjoy this episode of The Sunday Shakeout with Lily Alder.

The October Rundown.This week, I did not plan for a guest. I have been wanting to do a genuine solo episode for a while now.To put it lightly, my junior cross-country season has not gone to plan. Today, I reflect upon my season so far, and the challenges and unexpected turns so far this fall.Historically in my running career, when I don't run well, I can usually pinpoint injury or illness as the culprit, causing either a decline in fitness or reduced performance. For the first time in my career, I am not running well, but cannot pinpoint a specific reason. Nothing is making sense right now. Sometimes, this sport doesn't make sense. Running is hard, but that's what makes it rewarding. You have to stay self-aware and keep believing and persevering through tough times. Because, ultimately, championship season is what truly matters. The greats in every walk of life face slumps; it's part of the process. That's what I have to remind myself during the struggle.Takeaways:Embrace the journey, even when it doesn't go as planned.Mental focus is key to overcoming physical challenges.Every athlete faces slumps; it's part of the process.Trust in your training and preparation.Learn from past experiences to improve future performances.The importance of self-awareness in sports.Championship season is what truly matters.Keep believing and persevering through tough times.Adjusting race strategies can lead to better outcomes.Running is hard, but that's what makes it rewarding.I hope you enjoy this episode of The Sunday Shakeout!Shoutout to the team at the Battle of 509 who told me they are fans of the podcast. Y'all are real ones.Please consider leaving a follow and a five-star review.

Today on the podcast is Ty Cirino.Ty is the #2 returner in Oregon 5A cross country, out of Central High School in Independence, Oregon. With the graduation of Tayvon Kitchen and Josiah Tostenson this past spring, the door is open in Oregon high school XCTy Cirino is a possible heir to the throne.As a junior, Ty won the The Mook XC Invite at Alderbrook in a new course record of 14:43 (which was just recently broken by Kellen Williams in 14:28). Ty also finished 2nd at the Rose City Invitational in 14:35. After finishing 4th at Oregon 5A State Cross Country as a junior and placing 3rd in both the 1500 and 3K this past track season, many have been expecting Ty to rise to the occasion this cross-country season.But, it hasn't been without struggle. Despite a groundbreaking summer of training, Ty sustained a tiny flare-up that has temporarily sidelined him for a couple weeks to end his September. However, as we head into October, and as you will learn today, Ty believes that this setback could be his strength.Aside from a minor setback, Ty and I go in-depth on his thoughts on the competition in the northwest this cross-country season, as well as his thoughts on the change of the NXR location, why a state title would mean more than an NXN birth. We also discuss his preferences and insights tactical racing vs. front running and we run the gauntlet on the recruitment process.Ty definitely has a bright future. I think we all have to remember, that as you will here Ty say today, “championship season is all that matters”. People don't remember who sets a course record in September. But people do remember the clutch moments, whether that be winning a state title, winning NXR, or even winning a national title.It was a refreshing perspective to hear, and I hope you enjoy my conversation with Ty today.Please consider leaving a follow and a five-star review!I hope you enjoy this episode of The Sunday Shakeout!

Today, I got to chat with Isaac Benjamin. Isaac is a senior out of South Kitsap high school in Washington. He is #2 returner in the Northwest and one of the top high school athletes in the nation going into this season. He holds PRs of 4:13 for 1600, 8:52 for 3200, 14:35 for track 5K, 15:01 for cross country 5k, and 30:18 for track 10K. He is also a Brooks NIL Athlete.Isaac is one of the most fun guys you will ever meet at the top. I talk a lot about how chill a lot of my guests are, but Isaac is just like such a genuine, funny, chill guy. He says he doesn't get nervous before races and I can see why. He keeps it real, down to earth, and I think he sees our sport in a way that I think a lot of people can benefit from.Don't wanna spoil too much. We talk about his junior track season and racing through sickness. We talk double threshold, 8-minute pace easy days, race nerves, the track 5K and track 10K he did this summer, and so much more.But before we get into the show, please—if you haven't already, and if you're enjoying this podcast—I would really appreciate a follow and a five-star review on Apple Podcasts, Spotify, or whatever platform you're listening on. That goes a long way in supporting the growth of The Sunday Shakeout. That's all I ask.Other than that, sit back, relax, and enjoy my conversation with Mr. Isaac Benjamin.

Today on the podcast I am sick once again!This is not the news I want to share today; however, this is part of the back-to-school process. Grateful that I still get to sit down this week to discuss some major topics, such as the 2025 World Track & Field Championships in Tokyo, my thoughts on the current state of Jakob Ingebrigtsen, and the Men's 10,000m with a shocking American absence from the medals. I also discuss how my own training is going and how belief is going to be the deciding factor in how I perform this season, given the hard summer of training and the need to step up to become a prime-time athlete for SPXC in Novemeber.Thanks for tuning in this week! Y'all are the real ones for listening to these solo episodes. Blessed to be doing this week after week. Please consider leaving a follow and a five-star review if you enjoy the show!I hope you enjoy this episode of The Sunday Shakeout!

Today on the podcast is Asher Oates!Asher is the #1 returner from Tennessee, ranked 24th in the nation by Milesplit.Asher is a senior out of Independence High School in Tennessee. Just yesterday, he ran 14:44 for 5K XC, soloing a PR gun to tape in only his second meet of the season. He is the defending Tennessee state champion for cross-country in Division 1 Class AAA. He also got 20th at Footlocker Nationals in 2024. Even more exciting though, is that Asher is on the U20 U.S. Mountain/Trail Team, where he will represent the United States at the World Mountain & Trail Championships in Spain later this month. Such an amazing opportunity. We talk all about what that means for him. And, really, overall, my chat with Asher today was one of the deepest I have ever had on the show.We talk so many things, from what it means to have the opportunity in Spain, to going to altitude camp in Boulder for 6 weeks with Paul Stafford this past summer, where he got to meet some of the top pros and mental performance coaches in the running space. We also talk a little bit about the exit of Footlocker Nationals and the new era of high school national meets at Balboa Park. One key theme in our chat today was definitely the mental game. As you will pick up on in our conversation, there is a level of poise and confidence that Asher carries with himself. He is surgical in the way that he approaches the process of training, the process of racing. Today, we truly peel back the layers of how he has developed such a mindset over his career. And, get some pen and paper out because, man, there were so many good insights. The man is a philosopher, for real.Please consider leaving a follow and five-star review!Other than that, sit back, relax, and enjoy my conversation with Mr. Asher Oates.

Hello, and welcome back to another episode of The Sunday Shakeout! I am your host, Nicholas.Today on the show, I had the pleasure of chatting with the fastest freshman twins in the NCAA this fall at Wake Forest…Zack and Max Cervi-Skinner. They're from Idaho, where they ran for Coeur D'Alene High School and built quite the legacy for CDA Distance.In 2023 and 2024, they led the CDA boys to a team title at the Nike Cross Regionals Northwest Meet—one of the most competitive regions in the nation. And just this past winter, the CDA squad placed second at the Nike Indoor Nationals 4 x mile. Back in May, Max became a state champion in the 3200 at the Idaho State Track Meet—a storybook ending to his high school career after battling injury and illness that lasted months into the spring.Today, it was fascinating to me to get an inside look at the championship culture that Max and Zack built—essentially from scratch—over in Coeur D'Alene.As freshmen in high school, the team only managed to finish 11th at the Idaho State meet in cross country. Yet two years later, they hoisted the trophy as the best team in the entire region. Hearing about—and learning from—the ups and downs, as well as the unique dynamic Max and Zack have as twins, was incredibly interesting.There's a lot of praise for individual performances and for showing out as one of the best athletes in your state or region. But beyond that—and having been part of a championship culture myself—I know it's truly a sacred, special experience to be part of a high-performing, dominant team dynamic. The brotherhood and camaraderie formed at the top are like nothing else. It goes far beyond what you can achieve as an individual. I believe you'll get a glimpse of that in my conversation with Max and Zack today.But before we get into the show, please—if you haven't already, and if you're enjoying this podcast—I would really appreciate a follow and a five-star review on Apple Podcasts, Spotify, or whatever platform you're listening on. That goes a long way in supporting the growth of The Sunday Shakeout. That's all I ask.Other than that, sit back, relax, and enjoy my conversation with Max and Zack Cervi-Skinner.

This week on the podcast… I'm sick.I had an awesome episode planned with a couple of guests, but since I've been under the weather since Friday, I decided to push that interview back.Instead, I dive into some solo reflections: my excitement for the upcoming cross-country season, how my training has been going lately (50-mile weeks, double thresholds, the works), and my thoughts on the long-term effects of high schoolers training extremely hard.I also dig into the tension between different pieces of “conventional wisdom” in the running world. We always hear mantras like patience and consistency is key—but what about the advice to take calculated risks? Sometimes those ideas clash, and the right answer depends on context.At the end of the day, you can't always predict how your body will respond to training. It's about making the best judgment call in the moment.Tune in for some raw thoughts from the grind. I'll be back next week with the stories and lessons from another top high school athlete in our sport!I hope you enjoy this episode of The Sunday Shakeout!Please consider leaving a follow and a five-star review!

This week on the show is Dylan Weniger.Dylan is a graduated senior from Sherwood High School in Oregon and will be running for Gonzaga under Pat Tyson this fall.Dylan is the most underrated runners in the Pacific Northwest. This man flies under the radar like no other. Yet somehow, he is a 4:06 miler, he ran 8:14 for 3K, and is a 2x Oregon 6A State Champ (1500m & 3K).How can a two-time state champ fly under the radar?Dylan flies under the radar partially because he only has come on as a dominating high schooler in Oregon late in his career. As you will learn today, Dylan had the worst luck (at least that I have ever heard of) in a postseason during his senior cross season, where he pulled his oblique in a fall at Districts, got sick the next week, right before State. And then, NXR… it's a crazy story. You will be shocked to listen to it today.Today, Dylan and I chat all about his thoughts of his narrative of flying under the radar, what it means for him to leave Oregon and continue his career is Spokane, developing under Coach Tyson at Gonzaga. We also discuss Dylan's stunning and memorable track season, where he went from bombing the Oregon Relays 2-mile, to finishing THIRD at the Jesuit mile as the LAST SEED.Dylan and I also discuss the lowest point of career in that aforementioned senior cross-country season, and the road to redemption, completing the double in the 1500 and 3K at the State meet.There's a lot of athletes who let bad luck and misfortune become the narrative that defines their career. But to learn about the tenacity, resilience, and quick, yet powerful mental shifts that Dylan is able to employ, it's impressive, to say the least. I don't want to give too many spoilers, but this was a good one. Lots to learn from Mr. Underdog himself.Please consider leaving a follow and a five-star review on Apple Podcasts and Spotify!I hope you enjoy this episode of The Sunday Shakeout!

Today on the podcast is Yosuke Shibata.Yosuke is a rising junior out of South Eugene High School in Eugene, Oregon.Remember the name, folks.A lot of people are asking the question: “After Owen Powell, Josiah Tostenson, Tayvon Kitchen, Charlie Vause, all these guys who graduated, who is going to rise to the top on the high school scene?” Well, ladies and gentlemen, I have an answer for you. Yosuke is going to be a star on the national stage in high school.Yosuke has run 1:54 for 800m, 3:55 for 1500m, 4:12 for mile, and 14:59 for 5K XC. While those times might not yet seem like they are the caliber of a national champ, as we talked off the air, just before the start of this past track season, Yosuke, at the worst possible time, got hit with atypical pneumonia. He couldn't run or workout for 2 weeks. He was too weak to even go to school some days. And as Yosuke described it, it was a massively difficult point in his career, having to swallow his big goals for the season and really just take it one step at a time. He said that he had to remember that he was running to become better, not just to give up when something doesn't go to to plan.Ultimately, Yosuke, while not reaching his original goals, made a very admirable comeback.He set PRs across multiple events, finished 3rd in the 800m at State, 6th in the 1500m, and won the Nike Outdoor Nationals (NON) Emerging Elite Mile.More that just the results, the fact that Yosuke had the mental fortitude to salvage his track season, shows a level of grit and character-development. And honestly, those mental skills could be the separators as he emerges over these next two years.Aside from that, Yosuke and I had a fantastic conversation. He had so many stories and insights, especially when it comes down to race tactics, making mistakes, and mental toughness.So much to learn, I know you'll enjoy my chat with him today.But before we get into the show, please, if you haven't already, and you are enjoying this podcast, I would really appreciate a follow and a five-star review on Apple Podcasts, Spotify, or whatever other platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout. That's all I ask. But other than that, sit back, relax, and enjoy my conversation, with the one and only, Mr. Yosuke Shibata.I hope you enjoy this episode of The Sunday Shakeout!

This week on the podcast is JoJo Jourdon!JoJo holds PRs of:3:37.00 (1500m), 3:56.37 (mile), 7:53.48 (3K), 13:41.00 (5K), 29:30 (10K XC). JoJo burst onto the high school national scene in 2023, becoming Utah's fifth-ever individual Nike Cross Nationals champion with a time of 15:16.5. Not long after, he became just the 21st‑ever high‑schooler to break the four‑minute mile, clocking 3:59.87 in Boston at the New Balance Indoor Grand Prix.Despite all the hype, many wondered if the NXN title was a high‑school blip or a fluke. But as a true freshman at Wake Forest, he helped lead the Demon Deacons to an ACC team title, anchoring the pack with an 8th place finish at conference cross country (behind seniors Ethan Strand and Parker Wolfe). all while earning ACC Freshman of the Year.And with the departure of distance stars like Strand, Wolfe, Graham Blanks, and Yaseen Abdalla, the door is opening wide for athletes like JoJo and Wake to seize control of the NCAA distance landscape. The culture he's building feels ready to contend for national titles.During today's conversation, we unpack:What separates high‑school stars who adapt in college from those who don't and why JoJo believes belief, humility, and trusting your instincts is keyHow trust, patience, and staying “hungry” have defined his freshman year: from finishing last in the mile at ACC indoors to battling toe‑to‑toe with the NCAA's best in the 5K outdoor final.What he sees in the Wake program, and what the evolving trajectory of the team means for his own goals.This was one of the most joyful, perspective‑filled conversations I've had in a while. So many cool insights and tidbits to take away from JoJo. Truly a rising star of our sport. Please consider leaving a follow and a five-star review! Without further delay, please enjoy my conversation with the one and only, JoJo Jourdon.

Will Purnell is back on the podcast today, and a lot has happened since we last talked.If you don't know Will, he's a Seattle Prep alum who just wrapped up four years of collegiate running at Boston College. This fall, he's heading into his fifth and final year at Duke to close out his NCAA career.When we last caught up in spring 2024, Will was just starting to bounce back from a season-ending injury the previous fall. He managed to run 14:25 for 5K outdoors. Solid, but he knew there was more in the tank.Fast forward to now, and Will's been on an absolute tear.He and teammate Theodor Schucht became the first athletes in BC Track & Field history (men's or women's) to break 14 minutes in the 5,000m. Theodor ran 13:46.71 for the school record, and Will followed with 13:53.08, now #2 all-time. He also ran 28:48 for 10K at Raleigh Relays. Quietly, one of the best distance seasons in program history.But the numbers only tell part of the story.In this episode, Will and I dig into what it actually took to get there—mentally, physically, and emotionally. We talk about the setbacks that forced him to grow, how he rethought his approach to training, and what he learned about patience, consistency, and trusting the process. We also get into the nuts and bolts of modern training, like the double threshold system and altitude training, and how it's helped him get to the next level.If you're chasing your own breakthrough, coming back from injury, or just looking to train with more purpose, there's a lot to take away from this conversation.I promise that you will find value from this episode.If you're enjoying the show, consider hitting follow and leaving a five-star review on Apple Podcasts or Spotify! It helps more people discover these stories! And if this episode resonates, share it with a friend, teammate, or coach.Here's to growth, comebacks, and making this summer count!

Today on the podcast is Sunny Weber!Sunny is a rising senior at Sandwich High School in Illinois and one of the top high school distance runners in the country right now. She's already a six-time state champion, with PRs of 4:41 in the 1600, 9:59 in the 3200, and 16:11 for 3-mile. Just this past track season, she finished 4th in the 2-mile at New Balance Nationals and placed 5th at Arcadia in a race absolutely loaded with talent. Oh, and she was the top junior in that field.In this episode, Sunny and I dive into a bit of everything. We talk about how she got into the sport, what it was like winning her very first high school race as a freshman, and how she's handled the jump from winning small-town meets to competing at national invitationals with the best in the country. It's a big leap—not just in pace, but in mindset—and Sunny shares how she approaches that shift and keeps her edge all year long.We also get into what it's like coming from a smaller school where this kind of success isn't super common. How does that shape your motivation? How do you train when you're not chasing teammates but chasing ghosts? And what does it take mentally to step on the line and believe you belong at the front, even if no one expects you to be there?We talk training, racing, mindset, setbacks, solo workouts in the winter, and everything in between.I think you're really going to enjoy this one.If you do, consider leaving a follow and a five-star review on Apple Podcasts or Spotify. It really helps the show grow!