The Sunday Shakeout

Today on the show I do a solo episode of the podcast. I had some scheduling difficulties with guests and I am going out of town by the time this publishes, so I decided to do a solo podcast episode. I'm pretty hyped that I am on episode 150. Thank you for your continued support! It means a lot for the continued growth and milestones of this podcast!Today, I discuss why it's essential to have different seasons of your life, why it's impossible to be good at everything you do, as well as some podcast updates.On the training side of things, I talk about mastering that art of training, both in and out of the sport, why uncertainty in your results and outcomes is necessary to perform, as well as the quote:"If you don't believe in yourself, then why should anyone else?"I truly loved this one. I know you will find value from it as well!I hope you enjoy this episode of The Sunday Shakeout!

Today on the podcast is Blake Reynolds!Blake just recently transferred to run at Grand Canyon University (GCU) in Arizona, after a successful freshman collegiate season at The University of New Mexico. Blake is an alum of Central Kitsap High School in Washington, a rival to my current high school, Seattle Prep.Blake holds PRs of: 1:55 (800m), 4:11 (1600m), 9:14 (3200m), 15:24 (5K XC).Blake and I chatted today about his early development in the sport of running, coming from a soccer background and being forced by his coaches and parents to specialize in the sport of running. In high school, Blake found early success, finishing 15th at the Washington State XC meet in the 3A classification, where he was projected to finish 45th going in.Blake followed this up with an incredibly successful track season, where he ran 9:14 for 3200m and 4:11 for 1600m, good enough to finish 5th at the State meet and become the 3rd-fastest sophomore 1600m runner in the nation at that time.Unfortunately, however, Blake's career took and unfortunate and career-altering turn. During the summer going into his junior year, Blake broke his ankle doing non-running-related activities. While he had a nice recovery, running 15:24 at Nike Portland XC in the fall, this comeback was short-lived. At the League Championships in XC his junior year, Blake re-injured that ankle, leaving him unable to walk, and sidelining him for the District Championships meet. Blake was healthy enough to run at the State Championships, where he had his breakout performance the year prior. That year, while he was projected to finish in the top three, Blake, in one of the lowest of his career, finished 24th in that race in a time of 16:36.6.While I would love to say there was a comeback, Blake was unable to recover his high school career. He had three more unsatisfactory seasons to close off his high school career, and was unable to break 4:20 for 1600m his senior year. Blake said he was never able to make peace with the disappointing end to his four years.Blake and I talk about what it was like being at rock bottom and in hindsight, what he would have done differently physically and mentally, invaluable advice that could help you in your career and rise to the top.We also discuss his freshman year at UNM, getting to run with some of the greatest collegiate athletes in our sport, like Habtom Samuel, and some exclusive physical and mental training techniques that Blake has utilized to increase his performance and build an optimistic outlook for his future.Overall, through Blake's experiences and his failures, Blake has adopted a “one step at a time” philosophy, learning the importance of focusing on the present moment, especially when navigating injuries or setbacks. From this, Blake has also learned why mental training is critical for great athletes looking to become elite.Blake understand that he is still developing and leans into the long game, something we can all adapt and apply to our own careers.I hope you enjoy this episode of The Sunday Shakeout!Please consider leaving a follow and a five-star review on Apple Podcasts and Spotify!

Today on the show is the 4th appearance of Erik Semling!Erik holds PRs of 4:20 (1600m), 9:10 (3200m), and 15:00 (5K XC). He an age-group world record-holder in the 5000m and 10000m.If you have been following Erik's journey since middle school, where he broke age-group world records in the 5K and 10K, as well as our previous conversations, they you know that my conversation with him today is not some recurring segment. Today, we get a new chapter of Erik's running career.The last time we talked, Erik was fresh off  his freshman XC season, where he became a state champion in Minnesota, and had strong performances at Runninglane Nationals and NXR Heartland.. Since then, Erik became a 2x Minnesota state champion as only a freshman, winning the 3200m and placing 3rd in the 1600m.This episode isn't just about times or titles. It's about growth. Physical, mental, emotional. It's about what it feels like to go from middle school phenom to competitor, from being known as “that middle school kid breaking world records,” to being in the arena with the best high schoolers in the country and finding out who you are when the playing field levels.We dive into how Erik has changed his form and developed his speed, his training, and maybe most importantly, his relationship with pressure and expectations.Erik's always brought a unique blend of humility and honesty to this podcast. He's deeply analytical, incredibly self-aware, and he doesn't shy away from the questions that matter about nerves, burnout, legacy, or what it actually takes to be great in a sport that rarely gives you clarity in the moment.Whether you're a high school athlete trying to find your way, a coach looking to understand what makes a young elite tick, or a fan of the sport watching one of the most interesting runners in the country evolve in real time this one's for you.I hope you enjoy this episode of The Sunday Shakeout.Please consider leaving a follow and a five-star review on Apple Podcasts and Spotify!Erik's State Reaction YT Video: https://youtu.be/KQvRgrHHi7g?si=M_zdcYmJOj3ULJ5k

Today on the show is Aydon Stefanopoulos!Aydon is a graduated senior out of Los Gatos High School in California. He will be a rising freshman in the fall at UCLA. Aydon holds PRs of 1:51 for 800m, 4:06 for 1600m, 8:57 for 3200m, and 14:52 for 5K XC. He is the 2023 CIF D2 XC State Champion and a 2023 NXN Qualifier. Aydon and I had one of the most unpolished, raw, candid conversations I have ever had on The Sunday Shakeout. This was not an episode filled with positivity and glorified realities of the mental and physical side of our sport. We dive into the nitty gritty side of the sport of distance-running. As a junior, Aydon became a state champion and ran at Nike Cross Nationals (NXN). This set a high bar to live up to in his senior year. Unfortunately, however, Aydon has struggled with injuries and underperforming this past year. Not only did he fail to win state XC and qualify for NXN, he did not have the redemption that he wanted this track season, despite setting PRs in multiple distances.Aydon, in this episode, openly admits his struggles with confidence, self-doubt, and the mental toll of injuries and underperformance. Rather than focusing on just accomplishments, he highlights his mistakes, regrets, and the emotional fallout of underachieving. He talks about being "not proud" of parts of his senior year, showing maturity and humility. Now you might be asking: "Why would I listen to such a melancholy podcast episode?"Because despite the setbacks, disappointment, and raw realities presented in my conversation with Aydon, he has had a few mindset shifts:Aydon has moved from chasing perfection to valuing long-term health and enjoyment of the sport. Through injuries and setbacks, Aydon shares interesting insights on the importance of under-training. Sounds crazy. But worth a listen. Aydon's excitement about the next chapter at UCLA stems from a desire to learn, adapt, and improve, rather than prove anything. His ability to embrace uncertainty is instructive for all of us in the pursuit of excellence in our careers. Hopefully this episode is a refreshing change, one that opens eyes and serves as an inspirational reminder of the raw realities of the sport, perhaps an opportunity for redirection for you in your life. I hope you enjoy this episode of The Sunday Shakeout!Please consider leaving a follow and a five-star review on Apple Podcasts and Spotify!

Today on the podcast is Rosie Mucharsky!Rosie is a graduated senior out of Denver East High in Colorado. She will be a freshman at the University of Notre Dame this fall. Rosie holds PRs of:800m: 2:08Mile: 4:425K XC: 16:54Rosie has had an incredible high school career in Colorado. She is a back-to-back-to-back 800m state champion. She is also an XC state champion, an NXN All-American, and FLXC All-American. From racing internationally in Europe twice, to missing a month of training due to illness and proceeding to win the 800m state title her sophomore year, Rosie has been through it all. And despite the ups and downs, Rosie maintains an incredibly grounding and positive attitude about the experience of the sport of running. Rosie displays gratitude and joy for everything she has been through, talking about performances and races beyond just the time and placement. For anyone who needs a reminder of the greatness and joy of our sport, this is the conversation for you.I hope you enjoy this episode of The Sunday Shakeout!Please consider leaving a follow and five-star review.

Today on the podcast is Tayshaun Ogomo. Tayshaun is a graduated senior out of Herriman High School in Utah. He will be running at Utah Sate University this fall. Tayshaun holds PRs of:800m: 1:48.87* (Altitude converted: 1:49.40)3-mile XC: 13:57 5K XC: 14:44Tayshaun just recently set the high school 4x800m National Record with the Herriman squad at the New Balance Outdoor Nationals meet. This was a statement race for the Herriman team, especially after falling short at NXN this past fall, where they were the defending champs. Tayshaun and I discussed the emotions of what it meant for that team to fall short and the mental approach he took to making the comeback. And yes, there was a comeback. At New Balance Indoor Nationals, Herriman proved they are the best team in the nation and that NXN 2024 was a fluke, winning the DMR National Title. They then followed it up with that aforementioned national title in the 4x800m. In addition to the Herriman team dynamic, Tayshaun and I discuss the impact that Doug Soles has had on his career, as well as his individual success in the sport, claiming his first state title in a walk-off win at the Utah State meet. Overall, amazing conversation with Tayshaun. You will not want to miss this one. Please consider leaving a follow and a five-star review! I am on a mission this summer to deliver the highest quality video podcast in the sport of distance-running. I hope you enjoy this episode of The Sunday Shakeout.

Today on the show is Benji Anderson!Benji is a graduated senior from Mountain Vista High School out of Highlands Ranch, Colorado. He is a Colorado XC State Champ, Indoor 2-mile State record-holder, 2x Footlocker All-American, New Balance Indoors All-American. Benji holds PRs of:800: 1:52.70Mile: 4:02.983200m 8:46.155k XC: 14:41.55Benji is at the apex of high school distance-running, yet as he shared in our conversation today, he still believes that he has unfinished business. How could that be?You will learn all about Benji's mindset and the many interesting insights and stories he has from trail running, coming back from a disappointing race at FLXC to run 8:50 for 2-mile at New Balance Indoors. We also discuss Benji's commitment to run at Notre Dame in the fall, and much more. I hope you enjoy this episode of The Sunday Shakeout!Thank you for your continued support of the show! It means a lot. If you haven't already, consider leaving a five-star review and a follow. Much love as always!

Today on the podcast is Jack Meier!Jack just finished his freshman year at the University of Oregon, where he chose to redshirt. Despite the limited racing schedule, Jack still ran 3rd place at 2025 U20 XC in Lubbock, Texas this past winter. Jack is a former 6A XC State Champion in Oregon, an NXN qualifier, and 2x NON All-American. He holds PRs of:5k: 14:353k: 8:191500: 3:555k XC: 14:46Jack has had a rollercoaster running career, finding his beginnings during his freshman year of high school during the COVID-19 Pandemic. By his senior year, he pulled off a walk-off win at the XC state meet, and snagged at spot to run at Nike Cross Nationals. However, his high school career did not end in glory. Over the winter going into his senior track season, Jack felt the highest of highs and the lowest of lows. He committed to run at the University of Oregon, the school he had worked for since he was a little kid. Just weeks later, unfortunately, he sustained a season-altering groin injury that sidelined him for weeks. Despite valiant efforts at a comeback, Jack failed to become an Oregon state champion in track, his ultimate goal since finishing 2nd the year prior. Opening up about his journey on his show, Jack shares the valuable insights and lessons that he has learned in his running journey so far, from both the setbacks and the successes. He also shares what it's like transitioning from high school to the collegiate level and what he is looking forward to in the years ahead. Overall, Jack is a chiller and I know that you will enjoy my conversation with him today. Thank you for your support of the show! If you enjoy, please consider leaving a follow and a five-star review. Much love as always!

Today on the show is none other than Wyatt Carr, the rising star from Coeur d'Alene.He's a rising junior out of Coeur d'Alene, Idaho, and one of the top young distance runners in the entire Northwest. He has ran 4:13 for the full mile, 8:58 for 3200m at Arcadia, and 15:03 for 5K XC. The guy's legit.But what makes Wyatt really interesting isn't just the times. It's the mindset. After training under Idaho legends Maximus and Zackery Cervi-Skinner, he's now stepping into the leadership role at CDA. He's been through the highs — like anchoring a 4xMile squad to second place at Nike Indoors — and the lows, including an untimely injury just before the state meet this spring.In this conversation, we talk all about that transition into being “the guy,” his past experiences at NXN, and the CDA team culture. We also dive into what it means to take that next step from contender to champion.Before we jump in, if you're enjoying these episodes, I'd really appreciate it if you hit follow and left a five-star review. It helps more people find The Sunday Shakeout and supports the mission of telling powerful stories in the sport we love.I hope you enjoy this episode of The Sunday Shakeout!

Hello everyone, and welcome back to another episode of The Sunday Shakeout.I am your host, Nicholas, and today on the show is my teammate and one of my best friends: Nash Howard. This dude is a stud. He's only a sophomore, and he's already run 2:02 for 800, 4:21 for 1600, 9:26 for 3200, and 16:14 for the cross country 5K. Yeah… the guy's legit.Nash is one of the most down-to-earth, real, and raw guys I've ever met, a beacon of wisdom and interesting takes. If you've been following the pod, you might remember that Nash and I did a chill Friday night episode a few months back. That one was lighthearted and super fun, but today's conversation goes way deeper.We talk about everything: from season highlights like dropping a 9-second PR in the 3200 at districts the day after getting diagnosed with asthma, to that electric 4:21 mile under the lights. We also dive into his journey in the sport, the meaning behind his mantra “work hard, have fun,” the realities of going pro, and so much more.At the end of the day, this is just two dudes geeking out over the sport we love—and if you're into that, this one's for you.Please, before we get into this episode, if you haven't already, then please, wherever you are, in your car, at work, on a run, give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keep bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running.Without further delay, please enjoy my conversation, with Nash Howard.

Hey friends!I haven't done a solo podcast in quite a while. Life has been a rollercoaster lately with my shortened track season, going to Paris for spring break, and closing up the school year. I figured it would be a good time to air my thoughts on the current state of The Sunday Shakeout and use this to guide my mission this summer for the show. If you're looking for a raw thought dump, this is it. I hope you all enjoy!

Hello everyone, and welcome back to another episode of The Sunday Shakeout. I am your host, Nicholas, and today on the show is one of the nation's biggest middle school stars: Mr. Brayden Domont out of Illinois. This dude is nuts. I can't even believe how fast middle schoolers are running these days. As an eighth grader, Brayden has run 2:02 for 800m, 2:46 for 1K indoors, 4:27 for 1600m and 12:06 for 4K cross-country. Just reading those times off, puts me to shame… my gosh middle schoolers are fast these days. He is a back-to-back middle school state champion in Illinois for the 1600m, was 2nd at the New Balance Indoor Nationals MS Mile, 2nd at Junior XC nationals, and won the HOKA Misfits indoor middle school 1000m, and Mile. This guy is unbelievable, and very wise, as you will learn in our conversation today.Brayden is one of the most analytical and articulate guests on the show and is very disciplined in his approach, talking all about prioritizing the long-term for his career in training, how he has developed race tactics, his mindset and what it has taken for him to become one of the best middle schoolers in the nation. We also talk a bit about trackflation and what he thinks the scene of high school running is going to look like when he is an upperclassman, and so much more.Please, before we get into this episode, if you haven't already, then please, wherever you are, in your car, at work, on a run, give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keeping bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running.Without further delay, please enjoy my conversation, with Brayden Domont.

Today on the show is none other than Kade Brownell, the legend of Mt. Spokane.Yes, you heard that right, Kade is one of the top runners in Washington's 3A classification and a total beast on the track. He's clocked some insane times: 1:52 for 800m, 4:04 for the mile, and 8:51 for 3200m. The reason I had him on the show today? Kade is not only gearing up for a shot at breaking 4 minutes in the mile at the Brooks PR Invitational this June, but he also just pulled off a gutsy double win in the 1600m and 3200m at his district championships – all while sick. Oh, and he closed the last lap of the 3200m in 54 seconds. Absolutely wild.Mt. Spokane is no joke either. The boys' and girls' teams both won district titles, making them serious contenders for the state championship. This school is dominating Washington's running scene.In this episode, Kade and I dive into all of it. We talk about the insane depth of Washington's track talent, what it's like chasing that elusive sub-4 barrier, how he overcame tearing both of his menisci, and what he hopes to accomplish in the final stretch of his high school career.Before we dive in, I need to ask you for a quick favor. If you haven't already, please give this podcast a follow and a five-star review on whatever platform you're listening on. It helps me bring you amazing guests like Kade and keeps the show growing as we celebrate the sport of track and field together.I hope you enjoy this episode of The Sunday Shakeout!

Today on the show is the 18-time individual state champ from Louisiana, Aiden Monistere. Yes, you heard that right, this man is an 18-time state champion in the state of Louisana, one of if not the most dominant distance runners in the history of the state. He is a 4:06 guy for mile, 8:46 for 2 mile, and the reason I had him on the show today was that he just won 4 state titles in 4 hours in his classification, winning the 4x800m, 800m, 1600m, and 3200m. This dude is crazy, so many amazing insights from Aiden today. We talk all about his historic day at the state meet, his legacy, as well as his thoughts on going to Iowa State next year, and how being a middle school triathlete has formed him into the runner he is today.Please, before we get into this episode, if you haven't already, then please, wherever you are, in your car, at work, on a run, give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keeping bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running.I hope you enjoy this episode of The Sunday Shakeout!

Today on the show is the return of my man, the King Of The 800m, Cooper Lutkenhaus!Cooper is a sophomore out of Justin Northwest High School out in Texas. This guy really needs no introduction. If you listened to my prior episode with this guy, you would know that he won State in the 800m and the Brooks PR 800m his freshman year. The man has not slowed since then...He broke the high school indoor national record for the 800m, running 1:46.8. He is also officially a back-to-back State Champ outdoors in the 800m. The main reason I had him on today, was not only to discuss State, but also talk a little bit about the Lone Star Elite Invite out in Texas, where Cooper is set up to face 1600m and 3200m Texas State Champ Caden Leonard in the Mile. So, lots of amazing things going on with my guy ,Cooper.And please, before we get into this episode, if you haven't already, wherever you are, in your car, at work, on a run, give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keeping bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running.Without further delay, let's get into my chat with the one and only Cooper Lutkenhaus!

Today on the podcast is Yohanes vanMeerten. Yohanes is a sophomore out of Flagstaff High School in Flagstaff, Arizona. Yohanes is one of the rising stars in the world of high school running. He holds PRs of 14:46 for 5K, he also has ran altitude converted track PRs of 1:59 for 800, 4:19, for the mile, and 9:10 for 3200m. The craziest thing is that Yohanes didn't start truly training and devoting himself to the sport until that last summer. He even claimed that he didn't even know what Footlocker Nationals was until 5 weeks before he went, where he became an All-American in one of the most historic high school meets. So this dude is a crazy talent.Yohanes had a lot of amazing insights to share today. He talks a lot about grounding yourself in the moment, how to take pressure off, and his faith of God being a huge factor in his success, all of which, made an incredible conversation today, and stay tuned, because you won't want to miss it.Before we get into this episode, if you haven't already, then please, wherever you are, in your car, at work, on a run, give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keeping bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running.I hope you enjoy my conversation with Yohanes vanMeerten!Please consider leaving a follow and a five-star review!

This week on podcast, I sit down with Anika Thompson.Anika is a senior at the University of Oregon, an NCAA All-American, and Irish international. Having grown up in in and around Eugene, Anika opens up about her journey through high school stardom and her decorated collegiate career at Oregon.In this episode, Anika and I discuss her early years in the sport and what ignited her passion for the sport of running. We also discuss what it means to run for the University of Oregon, what it was like getting recruited during COVID, as well as how she took the leap from being dominant in high school to battling her way up the ladder of elite depth in the NCAA.Anika recently ran 15:32 for 5K Indoors (2nd fastest in UO history) this past December, got 3rd and 4th in the BIG 10 Indoor 5K and Indoor 3K, respectively.Anika's positivity and attitude is something that everyone can learn from. I hope you find something valuable from today's episode!

This week on the podcast in Thomas Boyden.Thomas is a graduate student competing for Stanford University in Palo Alto, California.He recently ran 28:06 for the 10K, putting him on the top-10 all-time list for Stanford outdoor 10K on the men's side.Having been in the sport for close on the decade, Thomas and I go through his journey in the sport, growing up in Salt Lake and being the class of his high school, to navigating his journey at one of the top universities in the country. Thomas has had an up-and-down journey throughout his time at Stanford due to injuries and other health-related issues. However, he is riding the wave of momentum and is one of the top guys to look out for in the NCAA.Being a Stanford guy, Thomas was one of the most articulate guests I have had on the show before. He is extremely thoughtful, intentional, and reveals a lot of critical lessons that he has learned throughout his time at Stanford.Thomas and I also discuss his transfer to BYU in the fall and what this means for the rest of his career.I hope you enjoy this episode of The Sunday Shakeout!

This week on the show is Corbin Coombs. Corbin is a senior out of ​Organ Mountain High School in Las Cruces, New Mexico. Coombs has demonstrated exceptional prowess on the track and cross-country courses. He shattered the New Mexico state record in the mile with a time of 4:02.59 at the Millrose Games, marking the fastest mile ever run by a New Mexico high school athlete. He later lowered this to 4:01. His impressive performances include sweeping the 800m and 1600m at the Class 5A state meet and securing a second-place finish in the 2-mile at Nike Outdoor Nationals with a personal best of 8:53.44. Corbin Coombs is also the New Mexico Class 5A State Champion, beating the now-known NXN champ, Charlie Vause. Today on the show, Corbin and I talk all about the sub-4 mile barrier, why the mental side of the sport is so important, competition being the activation energy to get better, and his thoughts on the Arcadia 3200m.Please drop a follow and five-star review on Apple Podcast and Spotify. I hope you enjoy this episode of The Sunday Shakeout!

Today on the podcast is the Brooks NIL Panel, featuring four of Brooks' first ever high school NIL athletes: Vince Recupero, Alexa Matora, Ben Crane, and Victoria Rodriguez. I had a fun time chatting with the newly sponsored athletes and today was not at all about competition or the outdoor season. Instead, we really got into their individual experiences, signing an NIL with Brooks, what that entire process was like. It was interesting to hear them share their own personal takes on what it means as a high school athlete to have the responsibility of an NIL on your shoulders, as well as the NIL weekend that Brooks planned in Seattle, and much more.If you haven't already, then please, wherever you are, in your car, at work, on a run, give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keeping bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running.Without further delay, please enjoy the Brooks NIL Panel.Thank you so much to all my listeners for the support!

This week on the podcast is a break from the comeback episode, as I have a special guest this week: Nash Howard. Nash is a Sophomore running for Seattle Prep. He holds PR's of 16:14.6 (5K XC), 9:49.48 (3200m), 4:25.70 (1600m), 2:02.62 (800m). Nash is one of my teammates and also one of my best friends. It was a super fun time having him on the show today. We discuss how Nash ran a 2:02 800m this past Thursday, with an opening 400m split of 56s. We also discuss recovering from a foot injury, some of his biggest aspirations in the sport, and our biggest takes in the sport of track and field. I hope you enjoy this episode of The Sunday Shakeout!Please consider leaving a follow and a five-star review!Thank you so much to all my listeners for the support!The Sunday Shakeout Instagram: https://www.instagram.com/thesundayshakeout/

This week on the podcast is the return of Malachi Schoenherr. Malachi is currently a junior who runs for Sheldon High School in Eugene, Oregon. He is a 2x State Champ (2024 Oregon 6A 3K Track Champ & 2024 Oregon 6A XC State Champ). Malachi also just recently committed to run for BYU in 2026. Malachi has had a rollercoaster ride since the last time I talked to him in the summer. He had an up-and-down junior cross-country season, not winning a single race until his conference meet, yet breaking his 5K XC school record, running 14:46. Malachi went on to win a state title and was optimistic heading into NXR until a bad day ended his season. This past winter Malachi committed to run for the BYU Cougars, the defending NCAA XC Champs. He is only a junior, so he still has one more year of high school running left. Today, Malachi dive deep into the recruitment process for BYU, why BYU was particularly special for him, as well as his honest opinions on the 2024 cross country season, the elusive sub-4 barrier, and much more. Tap into the Malachi Schoenherr Special!Please leave a follow and a five-star review!Thank you so much to all my listeners for the support!I hope you enjoy this episode of The Sunday Shakeout!

This week on the show is the next episode of the comeback series of the podcast!Tap in! You won't want to miss it. Please consider leaving a follow and a five-star review!I hope you enjoy this episode of The Sunday Shakeout!Thanks so much to all my listeners for the support!

This is my fourth video podcast, third of the Comeback Series. Perfect for your next run, car ride, or rainy day!Tap in! You won't regret it!

This week on the podcast is Trey Caldwell!Trey is a senior out of De La Salle High School in Concord, California. He is committed to run at the University of Colorado under Coach Sean Carlson this fall.Trey holds PR's of:4:15.79 (1600m), 8:53,69 (3200m), 14:49 (5K XC)Trey is a super humble guy and we had an amazing conversation today on the show. Trey I talk all about his journey in the sport of running, why Mt. SAC means so much to Trey, his thoughts on breaking a 51 year old course record, why Trey had never run a flat 400, and a lot more. Trey also talks about things like the importance of quiet confidence, humility, and why you need to be obsessed to be the best. Tap in to the Trey Caldwell Special!Please consider leaving a follow and a 5-star review on Apple Podcast and Spotify!Thank you to all of my listeners for the support!I hope you enjoy this episode of The Sunday Shakeout!

After a two-week break from the solo episodes, I am back with another episode of the comeback series!Perfect for your next run, car ride, or a rainy day!Tap in! You won't regret it!

This week on the podcast is the HS Northwest Girls Panel.The panelists are:- Sophia and Victoria Rodriguez (sophomore and senior from WA)- Cassidy Armstrong (junior from WA)- Ellery Lincoln (sophomore from WA)- Chloe and Hannah Huyler (seniors from WA)- Emily Wisniewski (senior from WA)We talk all things running, mindset, and track and field, including their thoughts on NIL deals, how they treat indoor track, why they think the high school scene is getting faster, the importance of passion in the sport of running, and more!Please consider leaving a follow and a five-star review on Apple Podcast and Spotify.

Today on the show has been a long-awaited episode, something that I personally have wanted to do for a long time. Today we have a panel with six of the top high school athletes in the entire country: Owen Powell, Tayvon Kitchen, TJ Hansen, Charlie Vause, Jack Graffeo, and Caden Leonard. They are all seniors, except for Caden, who is a junior. Very diverse group of guys today, we have the NXN Champ, NXN runner-up, two high school national record holders, and just a show full of studs. I don't think there needs to be much of an introduction to these guys and if you have been following on Instagram, you know all about this project, so I won't waste anymore of your time, but…Please, wherever you are, in your car, at work, on a run, give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keeping bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running.Also, one final note before we get into the show, I am doing this panel with my legendary co-host, the man himself, Jean Claude, from Startline Running on Instagram. I really like his addition to the show, he asks a lot of great questions, adds some spice and interesting takes to the interview, so go follow him on Instagram, his handle is @startlinerunning. Jean, if you are listening, and I know you are, thank you bro. This one was fun.So, without further delay, please enjoy the high school boys nationals panel

Today on the podcast is Nick Gargano!The Tale of Two Nicks, I guess you could say. Nick is a senior out of Sehome High School in Bellingham, Washington. I had a lot of fun chatting with Nick today. He's a super humble guy, also very thoughtful and he has one of the most remarkable progressions that I have seen in high school. A while back I had my teammate Sam Kurtz on the show. He ran 26 minutes his freshman year and now runs 18 as a senior. Nick ran 19:25 as a freshman and now is a 15:11 guy, so huge progression for him. Today, I ask all about his progression, how injuries plagued him his freshman year and how he was able to work through them physically and mentally to be a runner up at state and running 15:11. I won't reveal too much, but the team culture aspect is something that is very much highlighted a lot in our conversation today. Nick is also committed to run at the Gonzaga next fall under the legendary Pat Tyson. He holds PRs of: Cross Country 5K: 15:11 3200 Meters: 9:22 1600 Meters: 4:23Please, wherever you are, in your car, at work, on a run, give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keeping bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running.Without further delay, please enjoy my conversation with Nick Gargano.

This is the second ever video podcast I have done and the first in a series that I am doing to document my recovery journey after dislocating my knee.This is an extremely unscripted episode. I am just speaking what is on my mind. I recently came across a question this past week: "When was the last the last time you cried in front of someone?" Today, I unpack my thought that question and the relevance to my situation, as well as my first time every going to PT, the harsh truth of hip strength, and the void that needs to be filled in my life due to not being able to run. I hope you enjoy this episode of The Sunday Shakeout/Please consider leaving a follow and a five-star review!

Today on the podcast is a banger episode.I had a mini panel with two of the top competitors in the 4A classification of the State of Washington: Connor Rickey and Isaac Benjamin. Shoutout to Connor committing to this show despite being in France.Connor is a senior out of Issaquah High School. He holds PR's of 1:54.29 (800m), 4:14.15 (1600m), 9:11.65 (3200m), and 14:46.9 (5K XC). Isaac is a junior out of South Kitsap High School.He holds PR's of 2:03.03 (800m), 4:18.19 (Mile), 9:11.99 (3200m), 15:01.8 (5K XC), and 30:18 (10K Road). Today was just a fun show, getting to chop it up with some of the top guys in Washington. This is the second ever panel episode of The Sunday Shakeout and I partnered with Jean Claude, also known as Startline Running on Instagram. He is the other voice in today's conversation and asks a lot of great questions, so it was a fun one today.We talk all about their thoughts on what went down in the Super Bowl, including Jean Claude losing a bet and having to run 24 miles. We also talk about what it took for Isaac to go from 76th at State his Sophomore year running 17:06, to being second and dropping 15 flats on a weekly basis, and what event they think would be the perfect match in the middle for them. I also asked them what they thought the over/under would be in 4A for each event this season, their thoughts on mentality and rivalries, and so much more.Before we get into today's episode, please, wherever you are, in your car, at work, on a run, give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keeping bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running.Without further delay, please enjoy my chat with Jean Claude, Connor Rickey, and Isaac BenjaminFollow me on my Instagram: https://www.instagram.com/thesundayshakeout/Follow Jean Claude on Instagram: https://www.instagram.com/startline_running/

This week on the show is my first video podcast.I recently dislocated my knee on my birthday. Today is the the day I tell the story of that and some of the lessons that I have learned so far, as well as looking forward. I also speak a little bit about where I think the world of track and field is headed after some of the world records that have gone down recently.Thank you everyone so much for the support!I hope you enjoy this episode of The Sunday Shakeout!Please consider leaving a follow and a five-star review!

Today on the show marks the return of Michael Maiorano.Michael holds PRs of 4:06 (Mile), 8:14 (3000m), 14:01 (5000m), 29:51 (10,000m)Last time I had him on the show was in early September, right before he started his cross country season at Salt Lake Community College, an NCJAA School. Now, y'all might be thinking:"JUCO? Who would want to run for a JUCO school?”I will tell you straight up before getting into the conversation, not enough people take Salt Lake and JUCO in general seriously. Many of the guys who run there are sub 4 guys, 60 minutes in the half marathon. JUCO is no joke, and especially a team like Salt Lake, that won a national title. In fact, in today's conversation, Michael talks about how just this past weekend, the team went up to UW and beat 5 or 6 D1 squads. So, JUCO demands respect.Michael ran at Gonzaga for a bit so he's the real deal.Aside from that, Michael and I had an awesome conversation today. We talk all about the vibrant running culture in Utah, the personal journey for Michael transitioning to JUCO, and some of the experiences and valuable lessons he has learned, what it means for him to find purpose in the sport, and so many other things.Michael is such a wise dude. He has so many amazing things to say and is very intentional with his life and how he carries himself. It would be a disservice to yourself if you clicked away from our chat because there is something for everyone in our conversation.Please, wherever you are, in your car, at work, on a run, give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keeping bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running.

Yes, he is only a Sophomore in high school. No, this isn't fake. Today on the show is Cooper Lutkenhaus. Cooper is a Sophomore out of Northwest High School, and is one of the best 800m runners in the nation. Last June, as a freshman, Cooper stunned the field at the 2024 Brooks PR 800, running 1:47 and beating a star-studded field with his crazy kick in the last 200, setting the Freshman National Record. He also won the Brooks PR JR 800m as an eighth grader, and is a State Champ in the 800m, NON Champ in the 800m, and to be honest, the list goes on and on. I could go on and on about how talented this guy is and everything he has achieved only as a Sophomore, which is the same grade as me right now (lol). In my chat with Cooper today, we discuss how he solo time trialled an 800m in the middle of December and ran 1:52, what it meant for him to break the Sophomore Indoor 800m Record, running a converted 1:49.8 at the Texas Tech Invitational. Cooper also talks about pressure, his relationship with cross country as an 800m runner, and his thoughts on having his own Wikipedia page. Please, wherever you are, in your car, at work, on a run, give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keeping bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running. So, without further delay, please enjoy my conversation with Cooper Lutkenhaus

Today on the podcast is the return of Sophia and Victoria Rodriguez from Mercer Island High School. The last time I had them on the podcast was last February and since then, Sophia has won 3 state titles, Victoria won a national title in the steeplechase, they finished 8th and 12th at NXN, and Victoria is committed to run at Wake Forest University next fall. So, there's a lot to unravel. We discuss what it's like with it being Victoria's final year of high school running and how their sibling relationship is going to change, what it was like for Sophia to win a state title individually, and as a team on both the boys' and girls' side, their NXN experience in the mud, the importance of a mental reset, as well as how they are able to maintain joy in running despite the challenges that the sport brings. Please give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keeping bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running. Without further delay, please enjoy my conversation with Sophia and Victoria Rodriguez

Today, ladies and gentlemen, is the first panel episode on The Sunday Shakeout. To start off this series, I partnered up with Jean Claude, also known on Instagram as Startline Running, to bring to you some of the top athletes in the Washington State 3A division, including Owen Powell, Vince Recupero, Hudson Atrosh, and Kade Brownell. I have had a few of these on the show before, but bringing them together on one panel episode was truly something else. These guys are national caliber and some of the biggest stars in all of high school running. It was great to hear some of their perspectives and banter as we draw closer to the 2025 Outdoor Track Season. The guys gave their thoughts on it being their senior year, the final dance of their high school careers, some of the personal growth and transformations they have undergone throughout their four years of high school, and really everything in between. Truly, this episode has it all. It gets a little spicy at times with rivalries but I know that anyone listening is here for the action. And we have delivered. Before we get into today's episode, please, wherever you are, in your car, at work, on a run, give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keeping bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running. So, without further delay, please enjoy the inaugural panel episode of The Sunday Shakeout.

Today on the show I am joined by TJ Hansen. TJ is a senior out of Michigan and finished 2nd place at NXN after crawling to the final qualifying spot at NXR. He is also a back-to-back state champ in cross country and ran under 15 minutes for 5K seven times during the season. TJ is set to run at the University of Colorado after flipping his commitment from University of Tennessee following the Sean Carlson coaching change. We will talk all about how he went from tripping, being sick, and barely making it to NXN, to being second in the nation. We also talk about running back to his tent a minute before winning his 2nd consecutive state title, getting hit by a car his Sophomore year the day before winning his state qualifier, and so many other crazy stories. Before we hop into today's episode, please wherever you are right now, in your car, on the bus, in your home, please take a second to give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting The Sunday Shakeout and some of the exciting things that we got going on in 2025. Thank you. Without further delay, please enjoy my conversation with TJ Hansen

Happy New Year! The new year is often a time to look forward and set intentions for ourselves as we journey through the next chapter of our lives. However, I also believe that reflection is a huge part of turning the clock. So today, I am looking back and revealing some of the biggest lessons that I have learned on this podcast in 2024. Whether you run in high school, college, or are just getting into it in your adult years, I think anyone can take something from this episode to apply to their daily lives. Stay tuned for some of the panel episodes that I have on The Sunday Shakeout coming very soon!

Today on the podcast marks the return of Erik Semling! Last time I had Erik on the podcast was back in August right after the Olympic Games in Paris. We discussed all the action that happened at this year's games, as well at the 70 minute half marathon that he ran at just 14 years old. Today, being Erik's third time on the podcast, we discuss his freshman cross country season that he just ran. Let me run off some accolades: Minnesota 1A State Champion in 15:23 21st at the NXR Heartland Championship race in 15:09 12th at Runninglane Nationals in 15 flat Despite all of this, Erik says that he was disappointed with his season. Today, we will unpack his mindset, motivations, how we is working on speed and strength over the winter, why accountability is so important, and much more. If you haven't already, please consider giving this podcast a follow and a five-star review on Apple Podcasts and Spotify. That goes a long way in supporting the growth of this podcast so we can inspire more people in the world of running and in that process grow this great sport that we all know and love. Along those lines, if you thought this episode was impactful or left a mark in any way, please share this with a teammate, a friend, your grandma, someone who you think could get a smile or a learning from today's show. Thank you so much to all of my listeners for the support! Please enjoy my conversation with Erik Semling.

Today on the podcast is Cassidy Armstrong! Cassidy is a junior at Ballard High School in Seattle Washington and is the recently crowned Girls Footlocker West Champion in a time of 17:42. She also won the NIKE Hole in The Wall Invitational in a time of 16:43, just barely missing the course record set by Anna Callahan one year earlier. Today, Cassidy and I talk all about her 2024 season and her massive progression from last year to this year, the greatest stories and lessons from her 2024 cross country season, what it means to have balance in the sport of running, the importance of consistency in the sport of running, and more. If you haven't already, please consider giving this podcast a follow and a five-star review on Apple Podcasts and Spotify. That goes a long way in supporting the growth of this podcast so we can inspire more people in the world of running and in that process grow this great sport that we all know and love. Along those lines, if you thought this episode was impactful or left a mark in any way, please share this with a teammate, a friend, your grandma, someone who you think could get a smile or a learning from today's show. Without further delay, please enjoy my conversation with Cassidy Armstrong.

Ladies and Gentlemen… Today on the podcast is guy who won it all, a national champion, Charlie Vause, your 2024 Boys NXN Champion. Last weekend, Charlie Vause won the Nike Cross Nationals Meet in a time of 15:28 in one of the most treacherous races in meet history. Previous to NXN, Charlie didn't even win his state meet, nor his NXR, yet he pulled it all off. Learn how in today's show. Today, I also have a very special co-host with me on the show, Jean Claude. Jean is the owner of Startline Running on Instagram, who does interviews with the best cross country and track and field athletes in the State of Washington, making amazing and genuine content. Jean is the future of media in the sport of running and today that got put on full display. We dive into Charlies perspective on what happened at NXN, how his faith is so intertwined with his journey in running, his transformational journey from finishing 14th at NXR last year to winning NXN this year, what it meant for him to go rock bottom after his junior track season and how he came back, what it means to embrace the underdog mentality, and much more. If you haven't already, please consider giving this podcast a follow and a five-star review on Apple Podcasts and Spotify. That goes a long way in supporting the growth of this podcast so we can inspire more people in the world of running and in that process grow this great sport that we all know and love. Along those lines, if you thought this episode was impactful or left a mark in any way, please share this with a teammate, a friend, your grandma, someone who you think could get a smile or a learning from today's show. Learn about how he did it. Listen now.

Today on the podcast is Baltimore Marathon Winner Willy Fink. Willy is a professional runner for Under Armour Baltimore Distance, and is one of the top track athletes in the United States. Willy's story this past year has been pretty incredible, because this time last year, at the BU Opener, he ran 13:19 for 5K indoors and had tons of momentum going into 2024, and Olympic Year. However, in the spring, Willy sustained a terrible achilles injury that even left him unable to walk for a bit, yet he came back, ran at the Olympic Trials, won the Baltimore Marathon in October, and just overall had an incredible comeback story. So in our conversation, we did into his rollercoaster 2024 journey, the value of patience and how he defines discipline, the power of positivity and how we pulled off the victory at the 2024 Baltimore Marathon. If you haven't already, please consider giving this podcast a follow and a five-star review on Apple Podcasts and Spotify. That goes a long way in supporting the growth of this podcast so we can inspire more people in the world of running and in that process grow this great sport that we all know and love. Along those lines, if you thought this episode was impactful or left a mark in any way, please share this with a teammate, a friend, your grandma, someone who you think could get a smile or a learning from today's show. Without further delay, please enjoy my conversation with Willy Fink!

Welcome back to The Sunday Shakeout! I'm your host, Nicholas, and today we're diving into one of the most prestigious moments in athletics—the announcement of the World Athletes of the Year at the World Athletics Awards 2024 in Monaco. This year, a the women's side, we have Sifan Hassan of the Netherlands and on the men's side is Letsile Tebogo of Botswana. We'll explore their incredible accomplishments, what this recognition means for the sport, and what makes them true legends in the sport of track and field. I will also be giving my thoughts on what I think are the characteristics that define an athlete of the year, and some thoughts for 2025. If you haven't already, please consider giving this podcast a follow and a five-star review on Apple Podcasts and Spotify. That goes a long way in supporting the growth of this podcast so we can inspire more people in the world of running and in that process grow this great sport that we all know and love. Along those lines, if you thought this episode was impactful or left a mark in any way, please share this with a teammate, a friend, your grandma, someone who you think could get a smile or a learning from today's show. Without further delay, please enjoy my breakdown of the World Athletes of the Year.

Today on the podcast, I had an awesome conversation with Chloe and Hannah Huyler. Chloe and Hannah are twin sisters that are seniors at Lakeridge High School in Oregon. Both Hannah and Chloe are committed to run at D1 schools next year, with Hannah running at Vanderbilt and Chloe running at Notre Dame. Chloe recently won the NXR Northwest Girls Championship race and if I am getting the dates right, they will both be racing on December 7th, with Chloe racing at NXN and Hannah racing at Footlocker Nationals. What's crazy about their journeys is that Chloe and Hannah started doing cross country just last year and since then, they have become some of the top runners not only in Oregon, but also in the Pacific Northwest and only time will tell if they can stand on the podium at Nationals. Today, we talk all about their experiences at NXR and how Chloe made up a 10 second deficit in the final k from Sophia Rodriguez in order to take the win in the last 200. We also talk about their relationship in the sport of running and how much it has helped their journeys, why they chose Notre Dame and Vanderbilt, how they envision the future of their respective running careers, and much more. If you haven't already, please consider giving this podcast a follow and a five-star review on Apple Podcasts and Spotify. That goes a long way in supporting the growth of this podcast so we can inspire more people in the world of running and in that process grow this great sport that we all know and love. Along those lines, if you thought this episode was impactful or left a mark in any way, please share this with a teammate, a friend, your grandma, someone who you think could get a smile or a learning from today's show. Without further delay, please enjoy my conversation with Chloe and Hannah Huyler.

Today on the podcast in Andy Raynor! Andy is a runner based in the UK and has a YouTube channel with over 28 thousand subscribers known as the FOD runner. He reviews running shoes and all of his races and training for 5Ks, 10Ks, half, and full marathons. YouTube is one of the places where I found true passion and motivation to start running seriously, and so channels like his and many others hit home for me. Andy is a very analytical person in the way that he approaches the training and racing process and his deliberate approach has brought him success. He started running in his 20s a little less than 10 years ago, and he holds PR's of 2:40 in the marathon, 1:13 in the half marathon, 33 minutes for 10K, and 16:05 for 5K. He does all of this while doing a full-time job, having a family, and running an incredible YouTube channel. Andy's incredible and infectious passion for the sport shines through in my conversation with him today. This conversation is really for anyone who wants to dive into the world of marathoning, and just enjoy a very insightful conversation between two committed people in the sport of running. Andy and I talk all about his 9 and half kilometer race that he did earlier today, mindset and overcoming adversity, his journey from being a soccer player to committed to the sport, why it's important to control the controllables, and much more. If you haven't already, please consider giving this podcast a follow and a five-star review on Apple Podcasts and Spotify. That goes a long way in supporting the growth of this podcast so we can inspire more people in the world of running and in that process grow this great sport that we all know and love. Along those lines, if you thought this episode was impactful or left a mark in any way, please share this with a teammate, a friend, your grandma, someone who you think could get a smile or a learning from today's show. The FOD Runner on YT: https://www.youtube.com/@TheFODRunner

Yesterday was an attempt at a 3-peat. Seattle Prep XC Boys Team was attempting to be one of the few teams in Washington XC 3A state history to win back-to-back-to-back state titles. The favorites going into today were the boys from Mercer Island High School. In our minds, however, we were the favorite. Today, I review a very disappointing and emotional loss at the State meet that we faced. This includes my whole experience from Monday-Saturday of this past week, the trip itself, and some of the lessons that we are using moving forward. The phrase we said to each other was "you are bigger than the moment". But sometimes, it doesn't go the way you planned. Legs feel heavy, the gaps start to form, and all the expectations we carried on our shoulders start to weigh us down. The finish line came, but the result—well, it wasn't what we had fought for. Not this time. That's when the phrase truly matters. Because it's not just something you say when things are going your way. It's a belief, a mindset, a call to rise above, especially when you fall short. It's about understanding that when everything comes down to one race, one chance, one defining instant, you are not defined by that moment. Yes, we stumbled, and yes, we felt the sting of disappointment. But those moments don't take away the months of grinding workouts in the rain, the countless miles logged in the early morning darkness, or the brotherhood forged through shared struggle. All the work, all the pain, all the sacrifice—that's what defines you. The moment doesn't make you; you make the moment And this moment, while a failure, is only a short chapter in our book on SPXC. We still have a lot more book to write.

Today on the podcast is Manny Putz! Manny is a senior in Wisconsin who just yesterday won his third consecutive state title, becoming only the third person in his division to three-peat in the history of Wisconsin State Cross Country History. According to DyeStat, Manny is also ranked as the third best individual male in the U.S, and going into NXR and NXN over these next few weeks, he is the #1 returner, having finished 5th at the meet last year. Manny is also the Wisconsin 1600 and 3200 State Champion. He holds PRs of 4:12 for 1600, 8:53 for 3200, and is committed to run at the University of Wisconsin in Madison, in 2025. Today, Manny and I talk all about the experience and emotions of winning back-to-back-to-back state titles, his thoughts on how to effectively run hills in cross country, being one of the favorites going into NXN this year, why he thinks high school rankings are a double-edged sword, and much more. If you haven't already, please consider giving this podcast a follow and a five-star review on Apple Podcasts and Spotify. That goes a long way in supporting the growth of this podcast so we can inspire more people in the world of running and in that process grow this great sport that we all know and love. Along those lines, if you thought this episode was impactful or left a mark in any way, please share this with a teammate, a friend, your grandma, someone who you think could get a smile or a learning from today's show. Without further delay, please enjoy my conversation with Manny Putz. The Sunday Shakeout Instagram: https://www.instagram.com/thesundayshakeout/

This week on The Sunday Shakeout is a training review! I am a firm believer that the process of reflection is something that is crucial to getting better in the sport of running. This is not only from the standpoint of running, but also staying injury-free, making more intelligent training decisions, and having better "Running IQ" as my cross-country coach would call it. I talk all about my Sophomore XC season starting in June with summer training, some of the injuries and sicknesses I faced and how I responded, and how I can improve some of the systems in my training in order to mitigate setbacks. I also go over some of the varsity races I competed in and how I set almost a 100-second PR in the 5K. The idea of mental skills and mental acuity is something that I also talk about today. With sickness, I find that I lose not only physical fitness and ability, but my mental skills and focus declines quite a bit. I have found that racing after sickness has been quite poor and my ability to push through pain and process moves in the middle of races is poor. It takes much more time to build that back up after being injured. So many stories. So many tips. So many reasons to tune-in! I hope you all enjoy this episode of The Sunday Shakeout. Please consider leaving a follow and a five-star review on Apple Podcasts and Spotify! The Sunday Shakeout Instagram: ⁠https://www.instagram.com/thesundayshakeout/⁠

This week on a pod is Sam Kurtz! Sam Kurtz is a senior captain on the Seattle Prep XC team. As a freshman, Kurtz was one of the slowest guys on the time, typically running in the 27- and 28-minute range for 5K, with a PR of 26:40. Having dealt with calf problems, asthma, running alone, and tons of adversity, hardship, and disappointment, Kurtz has made an incredible story and shares it on today's podcast. We talk all about Kurtz's high school journey and transformation, his thoughts on the importance of team culture, and the inherent greatness that community can bring on an individual and team-level, as well as some of the most defining moments in his career, a preview of his final cross country race in high school, and more! This episode was one of my best ever! So much wisdom. So much gold. Tune into the Sam Kurtz Special! Please consider leaving a follow and a five-star review! I hope you all enjoy this episode of The Sunday Shakeout!

This week on the podcast is Adrian Macdonald! Adrian Macdonald is a two-time Leadville 100 Winner. He finished second at this year's Leadville 100 with a time of 15:56:34, behind David Roche, who set a new course record of 15:26:34. Adrian inititally had ambitions of becoming a professional football player, but instead turned to running in high school. While only running a 4:40 mile in high school, Adrian continued to pursue running in his adult life. He trained for many road races, including the Boston Marathon. However, during COVID, he began to train for ultramarathons. In this first attempt at the Leadville 100 as an unsponsored athlete, he won. Adrian later signed with On and is now a professional athlete. Adrian and I talk all about mental toughness and the mental skills required to be successful in an ultramarathon, his experience in the Leadville 100, why he thinks running is such a special sport, some of the biggest lessons that he has learned, and much more! I hope you all enjoy this episode of The Sunday Shakeout!

This is my 100th time writing an episode description. It's crazy how far this podcast has come. I want to thank all of you so much for the support. Sometimes all it takes is committing and acting upon one dream. You don't have to have it all figured out for you to just start. Just pick up a mic, start posting, and the rest will come. The Sunday Shakeout has come a long way over these last couple years and I could have never dreamt to be in this moment right now. This reaches far above the number of subscriber I have. This is about the journey and the relationships I have built and the growth that I have witnessed of myself along the way. Today on the podcast, I reflect upon my journey as a podcaster, as well as my old voice back from 2021 when I was in eighth grade (boy oh boy). Special shoutout to my parents, to SPXC boys, Rene, and everyone who has supported me to this point.