The Sunday Shakeout: Recent Episodes

The Sunday Shakeout

Imagine unlocking the secrets to becoming faster, stronger, and less injury-prone. Intrigued? Well, that's exactly what The Sunday Shakeout is all about.

Join me, Nicholas, in training talks and candid conversations with running elites and experts as we dive deep into training insights and personal stories. But it's not just about running; it's about unleashing your full potential in every aspect of life.

Click play now and let's transform not only your performance, but your entire mindset. Let's create a space where passion meets purpose.

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.

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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 XC

Ty 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.

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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 key
How 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!

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: 2:08

Mile: 4:42

5K XC: 16:54

Rosie 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*: 14:44

Tayshaun 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: 14:41.55

Benji 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: 14:46

Jack 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: 4:23

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 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 Benjamin

Follow 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.

This week on the podcast is the return of Rene Aldrich!

Rene was the fourth guest I ever had on the show and this week she returns to the podcast. Just eight days ago, Rene raced the Berlin Marathon along the streets of Germany in a time of 4:38:34. While the time might not sound impressive, Rene suffered a grade two calf strain just three weeks earlier and did not run until the day before the race.

So today's conversation is more than just about the times. In her forties, Rene is still running marathons and half marathons, having completed over 240 total. We talk all about the experience of running the Berlin Marathon, Berlin's unique cityscape, the calf injury and subsequent recovery leading into the marathon, how she overcame doubt, the importance of joy and finding your why in the sport, and much more!

Please consider leaving a follow and a five-star review on Apple Podcasts or Spotify!

I hope you all enjoy this week's episode of The Sunday Shakeout!

Today on the podcast is Adam Foley.

Adam is a freshman and Laramine Prep High School in North Carolina, and he has been ranked as high as the 6th fastest freshman in the nation. In his first indoor 3200 in middle school this past winter, Adam ran 9:47. He also ran 2:00.9 in the 800, coming off an injury, as well as 4:13 for 1500.

Adam is definitely one of my more articulate guests that I have had on the show, so I highly recommend tuning in to my conversation with him today. So many great insights and ideas that I think, really anyone, from high school, collegiate, runner in their 30s, 40s, 50s, 60s, doesn’t matter. Adam had a lot of amazing things to say at such a young age and I know you will find value from today’s episode.

We talk all about Adam’s early success and journey in the sport of running, the importance of becoming a better person, not just a better runner, how Adam finished last at his middle school conference meet, and then came back the next year a completely different runner, his thoughts on the idea of talent, 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 Adam Foley.

This week on the podcast is Brent George.

Brent is a physical therapist who has been involed in the physical therapy community for over 32 years. She is the co-owner of G4 Athlete, along with her wife. Brent has worked with professional sports teams, such as the Seattle Seahawks and the Seattle Mariners. He has also worked with big name shoe brands, such as NIKE and Brooks, in order to optimize the biomechanical design of their shoes. So, in short, Brent has had a lot of experience in the world of physical therapy.

So on this episode, Brent had a lot of amazing things to say and I have to say, if I was a runner who I was injured or maybe just wanting to learn about what I can incorporate into my training, I would find this episode to be pure gold, or even if you are an advanced runner and want to take your ancillary work to the next level, this episode is for you.

Brent and I chat about his thoughts on the evolution of physical therapy and injury treatment, the importance of strength and mobility for runners, why you should make strength and mobility work event specific, the role of shoes in injury prevention, his thoughts on minimalist shoes, and much more.

A little disclaimer before we get into the shoe, I apologize if my voice is a bit nasal. I’ve been sick for the past few days, so apologize for any sniffles or just sounding a little iffy. But ayy, I’m here, and nothing can stop The Sunday Shakeout.

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 Brent George.

This week on the podcast is Ben Nagel!

Last December, Ben graduated from Virginia Tech as a sub 4 miler and 1:47 800 guy. He trains under Ben Thomas with guys like Cooper Teare and Cole Hocker. But what is most impressive about Ben, is that in high school, his fastest mile that he ran was 4:40, which, on most competitive times, would be a solid JV time in high school. But having that huge transformation from running 4:40 to sub-4 was incredible to hear.

Some of the stories and lessons that he shares today were incredibly inspiring for me personally, as I am in the mid 17s for 5K cross country my Sophomore year, and hearing Ben and his journey shows that we can do so much more than we think we can achieve and it’s up to us as to whether or not we want to chase it. So, I had a blast chatting with Ben today. He had a lot of amazing things to say and I know that you will enjoy it as well.

We talk all about what it is like to be coached under Ben Thomas, transitioning to running post-collegiately, the journey to the sub-4 barrier, his experiences with setting and achieving goals, his best advice for runners who want to be great, 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.

I hope you enjoy this episode of The Sunday Shakeout!

Michael has ran for Gonzaga University in Spokane Washington. Right now, his situation is a bit complicated, living in Salt Lake, but Michael is nonetheless making a huge mark in the sport, with personal bests of 8:14 in the 3000 meters and 14:36 in the 5000 meters. Before Gonzaga, he had a remarkable high school career, including a 12th place finish at the Eastbay National Cross Country Championships and, 2nd at the Brooks PR 3200. Michael also holds a special passion for mountain running, having competed for Team USA in the Mountain Running World Championships twice, in Thailand and Australia.

But today is about much more than the times. Michael and I delve into many of the deeper lessons and aspects of life that running is very much connected to: the importance of embracing both good and bad days, how spirituality, his connection with God, and running interconnect for him. Michael also touches on his goals and the broader role of running in life.

Whether you are in middle school, high school, college, or a recreational runner, this episode is for you.

So many valuable insights. This episode is pure gold and I know that you will enjoy it just as much as I did.

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 pod is Julian Guinane!

Julian is the founder of The Runners Central, a running media company that covers everything in the world of track and field, cross country, and road racing. The Runners Central is one of the only places you will find that strives to provide daily news and headlines pertaining to the sport of running. Julian and his team do an incredible job making consistent, reliable, and just downright dope content. They have amassed over forty-one thousand followers on Instagram and that number climbs each day. Personally, I love The Runners Central and it is a place that I regularly go to stay up-to-date in the world of running.

In a nutshell, The Runners Central is pure gold.

And today on the show, Julian and I discuss the journey and growth of The Runners Central. He shares how a simple quarantine hobby has turned into not only a source of income, but a true passion and something that he loves to do. We talk all about the challenges of content creation and the importance of consistency and perseverance in order to grow in the world of content creation. Julian also details what he thinks the future of content creation in the world of running is going to look like. Julian and I also dive into his personal journey in the sport of running. Simply put, Julian was an absolute stud in high school. But he opens up about how that all came to a pause when he learned he had an extremely rare heart condition, being only one of two people in the Los Angeles County to be diagnosed with it.

There are a lot of parallels in the lessons that are important in content creation as well as in the sport of running. Lessons like consistency, hard work, perseverance, and just flat out never giving up are traits that not only help content creators, but will also bring your running to the next level.

If you are looking for an inspirational, insightful, and motivational conversation all packed into one, this one is for you.

Don’t miss out on the Julian Guinane Special!

This week on the show is Andre Mathew.

Now, right now, this is normally where I list off my guest’s PR’s or accolades, but the fact of the matter is, Andre is a JV runner. He runs somewhere between 19 and 20 minutes for 5K.

However, times and accolades are not the focus of this episode. Andre has been running for about a year now. However, his story is extremely interesting, sustaining a stress reaction in his tibia in March and ultimately suffering until June. However, he is on his comeback.

So, why Andre? Why not get some super fast runner on the podcast? Well, the fact of the matter is: JV runners have awesome stories. There is still plenty to learn from them. Andre is a perfect example of that.

Despite not being on the top seven, Andre works just as hard as anybody on the team and has the desire to be great. He puts the work in. And that, that is awesome. And I know that for most high school runners out there listening, being a JV runner is extremely relateable. The ups and downs and the story of Andre that you will hear in my conversation with him, really sheds some light on that area of high school running.

You really, really won’t want to miss this one.

If you haven’t already, please consider giving this podcast a follow and a five-star review on Apple Podcasts and Spotify. 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.

I hope you all enjoy this week's episode of The Sunday Shakeout.

This week on the podcast is the return of Erik Semling!

Erik is the 14-year old phenom who holds the age-group world records in the 5K and 10K with astonishing times of 15:09 and 31:17, respectively.

This week, Erik and I discuss his recent half marathon, where he ran 70 minutes! We also recap all of the track and field action that went down at this year's Paris Olympics.

We discuss every event from the 800m to the marathon (and even some sprint action).

Erik and I also debate some storylines that came out of this year's Olympics, such as the future of Jakob Ingebrigtsen after coming short of a medal in the 1500m, his main event, and then coming back to win gold in the 5000m.

All of this and much more!

I hope you all enjoy this episode of The Sunday Shakeout!

Please consider leaving a follow and a five-star review!

In this episode of the Sunday Shakeout, I chat with Ezra Teeples, a rising senior and two-time Washington 4A state champion at Kamiakin High School. He won the cross-country state title last fall (15:32.9) and the 1600m state title this past spring (4:13.96).

He holds PR's of: 800m (1:58.72), 1600m (4:13.33), Mile (4:17.31), 3200m (9:15.53).

We discuss Ezra's high-mileage and goals for his senior year, the importance of hard work and mental toughness, the influence of his family and teammates, and the increasing competitiveness of high school running.

Ezra provides insights into his training, recovery routines, and experiences from last season's races, including the state meet and NXR.

Tune in for an inspiring conversation about dedication, strategy, and personal growth in the sport of running.

00:00 Introduction and Guest Overview

00:33 Ezra's Senior Year Excitement and Goals

02:19 Training and Recovery Insights

03:22 Olympics and Favorite Events

04:39 Junior Year Highlights and State Titles

07:19 Race Strategies and Mental Toughness

10:23 Track Season and Competitive Meets

18:24 Influence of Family and Personal Growth

26:14 Future Goals and Team Aspirations

30:58 Legacy and Final Thoughts

32:50 Conclusion and Podcast Wrap-Up

I hope you enjoy this episode of The Sunday Shakeout!

In this episode of the Sunday Shakeout, I chat with Emily Wisniewski, a standout cross country runner entering her senior year at Crescent Valley High School in Corvallis, Oregon.

Emily, a two-time NXN qualifier and three-time Oregon 5A State champion, has recently committed to NC State. We discuss her summer training, her experiences in the Nike Elite program, her high school career highlights, and her future aspirations in collegiate athletics.

We also touch on the challenges she's faced, her strategies for staying mentally focused, and the supportive role of her teammates and family.

Tune in to hear Emily's inspiring journey and insightful advice for young runners!

00:00 Introduction and Guest Overview

01:45 Emily's Summer Training and High School Career

02:01 Nike Elite Program Experience

07:27 Balancing High Mileage and Injury Prevention

08:41 Senior Year Goals and Team Dynamics

17:24 Commitment to NC State

21:26 Challenges and Setbacks

24:19 Future Aspirations and Advice

27:20 Conclusion and Final Thoughts

Please consider leaving a follow and a five-star review on Apple Podcasts and Spotify!

This week on The Sunday Shakeout I debunk some of the biggest myths in the world of running. There are many misconceptions about how to optimally train, fuel, recovery, prevent injuries, and ultimately become a faster runner. Today, I clear the air a little bit.

You won't want to miss this one!

Share with a friend or teammate!

Leave a follow and a five-star review on Apple Podcasts and Spotify!

Today on the show is Malachi Schoenherr!

Malachi Schoenherr returns to The Sunday Shakeout! The last time he was on the show, Malachi recently raced the Jesuit Mile in 4:10 this past spring. Since then, Malachi won the Oregon 6A State Championship in the 3K, running 8:14. Malachi also ran 14:27 in the 5K on the track and he recently became a part of the Nike Elite Program.

The National Scholastic Athletics Foundation (NSAF), in partnership with USA Track & Field (USATF), launched the Nike Elite Program in 2023. This groundbreaking initiative is designed to provide top-tier support for the best high school track and field athletes in the United States, helping them reach their goals and potential.

Through the program, each athlete receives holistic support and guidance from a Nike mentor and have opportunities to connect with Nike’s professional athletes. Nike also provides the program’s athletes with its leading footwear and apparel innovations for training and competition. Additionally, athletes get support to compete in key events throughout the year, such as Nike Indoor Nationals, Nike Outdoor Nationals, and other prestigious meets like the Millrose Games, Oregon Relays, Arcadia, Mt. SAC Invitationals, and the USATF U20 Championships.

The Nike Elite Program supports 40 high school athletes annually, covering a wide range of track and field disciplines. The program begin in July with an immersion event at Nike’s World Headquarters in Beaverton, Oregon.

Today Malachi and I discuss what it is like to be a part of the Nike Elite Program and the immersion event. We also talk about his goals and thoughts on now having higher expectations going into junior year, 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.

This week on the pod is Porter Middaugh.Porter Middaugh is a rising star in the world of endurance sports. Recently graduated from Battle Mountain High School in Colorado, Porter has joined Project Podium, a USA Triathlon men’s development program in Tempe, Arizona. Known for his remarkable versatility, Porter has also made a name for himself both in cross country and track. He ran 8:41 for 3200m at the Arcadia Invitational this past spring, the second-fastest time in Colorado state history. Porter also finished 6th at the Nike Cross Nationals Meet in the fall, with a time of 15:25. Porter's achievements extend beyond the track. He was the 2023 Colorado Gatorade Player of the Year and has shown his prowess in triathlons and mountain running. Competing at the USA Triathlon Junior Nationals, he demonstrates his dedication and prowess in the world of triathlons, making him a future prospect to be one of the top triathletes in America. With a family deeply rooted in sports, Porter’s journey is fueled by strong influences and a passion for competition. As he transitions to the elite level, he continues to ignite that passion and set higher standards to become world class. Today, Porter and I talk about his recent competition in Des Moines, Iowa. We also discuss inside the life of Project Podium, and much more. Please consider giving this podcast a follow and a five-star review!Share with a friend, a teammate, or someone who you think might benefit from this episode. Let's inspire more people and make an impact on the sport of running. Contact me: ⁠thesundayshakeout@gmail.com⁠Instagram: ⁠@thesundayshakeout⁠

Today on the podcast is CJ Singleton!

We talk all about his recent race at NCAAs and the Olympic Trials, the importance of enjoying the journey, balancing personal goals and team goals, some of the biggest lessons he has learned in the sport, and much more.

Before we get into today’s episode, 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 and making me happy. So, please, leave a five-star review and also share with a friend, a family member, teammate, someone who you think might benefit from this episode. Also, if you would like to connect, feel free to reach out to me on Instagram @thesundayshakeout. A thank you.

This week on the podcast is Tayvon Kitchen!Tayvon Kitchen is a rising senior running for Crater High School in Central Point, Oregon. He and his teammates, including Josiah Tostenson, recently broke the Distance Medley Relay (DMR) high school national record at the New Balance Nationals Outdoor Meet, completing a time of 9:44.30, breaking a 23-year-old record ran by a group that included Alan Webb, a former American record-holder in the mile (3:46.91). Tayvon also recently raced two 5Ks in one day at the Nike Outdoor Nationals Meet, running in the USATF U20 Championships in the morning in 14:24 and the Nike Outdoor Nationals Championship 5K in the evening, running 14:31. Tayvon is an absolute beast and I loved chatting with the man. We talk all about the DMR record and doubling in the 5K, his progression from freshman year to now, the importance of believing in oneself, the strength of the team culture at Crater High School, and much more. If you haven’t already and you are enjoying The Sunday Shakeout, 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 that I can keep having discussions with amazing people in the sport of running and keep this deal going. Thank you so much to all of my listeners for the support!Contact me: ⁠thesundayshakeout@gmail.com⁠Instagram: ⁠@thesundayshakeout⁠

This week on the podcast is Alexa Matora!

Alexa currently runs for Lake Washington High School and just finished her junior track season last week at Nike Outdoor Nationals, racing the championship mile (4:50) and the championship 800 (2:09).

We talk all about:

Working at a running shoe store
Tactics for training and racing
Staying positive and enjoying the sport
What it’s like being coached by her mother
The importance of staying relaxed and not taking the sport too seriously
The power of consistency
And much more.

Before we get into today’s episode, if you haven’t already and you are enjoying The Sunday Shakeout, 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 that I can keep having discussions with amazing people in the sport of running and keep this deal going.

We have a couple of big guests over the next couple of weeks that you won’t want to miss. One is a former Olympian and the other one of the top runners in the NCAA right now so you won’t want to miss any of the action.

To stay up to date, or if you have any questions or would like to connect, feel free to reach out to me on Instagram @thesundayshakeout. A thank you.

This week on the show is Anna Callahan!

In this episode of the Sunday Shakeout, I sit down with Anna Callahan, a graduating senior from Skyline High School in Washington, and future Duke University athlete. Anna shares her journey through high school, from dealing with a hip stress fracture to her recovery process, reflecting on her time at Skyline, and lopoks ahead to her collegiate running career.

Key Topics:

High School Graduation and Summer Plans: Anna discusses her excitement and the bittersweet feelings about graduating, upcoming grad parties, and summer trips.
Dealing with Injury: Insights into Anna's experience with a hip stress fracture, her recovery process, and the impact of cross training on maintaining fitness.
Reflections on High School Running: Anna shares her favorite memories, the special bond with her teammate Rebecca O'Keefe, and what she'll miss most about high school track and cross country.
Looking Ahead to Duke University: Anna talks about her decision to attend Duke, the excitement of joining the team, and her goals for the future.
Mindset and Positivity: How Anna maintains a positive outlook despite setbacks, and the importance of making memories and enjoying life beyond the track.

If you enjoyed this episode, please consider giving The Sunday Shakeout a follow and a 5-star review on Apple Podcasts and Spotify. Your support helps us continue to bring amazing conversations with inspiring individuals in the sport. Have questions or want to connect? Reach out to Nicholas on Instagram at @thesundayshakeout or via email at thesundayshakeout@gmail.com.

Follow Us:

Instagram: @thesundayshakeout
Email: thesundayshakeout@gmail.com

Listen to More Episodes:

Visit our podcast page to catch up on previous episodes featuring inspiring athletes and their stories.

Thank you for listening!

This week on the pod is Erik SemlingIn this episode of The Sunday Shakeout, I sit down with Erik Semling, a 13-year-old phenom who holds the age-group world records in the 5K and 10K with astonishing times of 15:09 and 31:17, respectively. Not only is Erik incredibly fast, but he is also extremely eloquent and thoughful. We cover a variety of fascinating topics, including: Erik's experience running at the Minnesota state meet as an eighth grader Developing race tactics for track events Erik's passion for the sport and his journey towards becoming world-class How his training is tailored to his strengths as an aerobic runner Erik's early days in the sport and his presence on Instagram A deep dive into track talk, discussing athletes like Jakob Ingebrigtsen and Josh Kerr, and all things middle-distance runningBefore we dive in, if you're enjoying The Sunday Shakeout, please consider following the podcast and leaving a five-star review on Apple Podcasts and Spotify. Your support helps me continue to have conversations with amazing people in the running community.Feel free to connect with me on Instagram @thesundayshakeout if you have any questions or just want to say hi.Without further ado, please enjoy my conversation with the incredible Erik Semling.

Today on the podcast is a returner guest, Owen Powell, who is a junior at Mercer Island High School.

I last talked to Owen in February but since then, he is a national champion indoors in the 800, a national record-holder in the 1K, he has also added two state titles to his collection, and is closing out his season with Brooks PR and Nike Outdoor Nationals, as well as Portland Track Festival. It was great to catch up with Owen today.

We talk all about:

The Washington state meet
Looking ahead to Brooks, NON, and Portland Track Festival
How Owen refocuses between races and peaks at the end of the season
His thoughts on the Olympics this year in Paris, a more.

I hope you all enjoy this episode of The Sunday Shakeout!

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 that I can keep having discussions with amazing people in the sport of running and keep this deal going.

Contact me: ⁠thesundayshakeout@gmail.com⁠

Instagram: ⁠@thesundayshakeout⁠

This week on the pod is Rebecca O'Keefe of Skyline High School! Rebecca is committed to run at the University of Tennessee in the fall. In just the past few days, she completed the triple crown, winning the 800 (2:11.58), 1600 (4:45.44), and 3200 (10:18.87) at the Washington 4A State meet. Great chat with Rebecca and hearing about her story and track season, as well as her commitment to run at UT. She also came off a torn plantar fascia in October that took her out for 12 weeks and a host of other ups and downs. There is a lot that I think anybody can gain from our chat. If you haven’t already and you are enjoying The Sunday Shakeout, 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 that I can keep having discussions with amazing people in the sport of running and keep this deal going. Also, if you have any questions or would like to connect, feel free to reach out to me on Instagram @thesundayshakeout. I hope you enjoy this episode of The Sunday Shakeout!

This week on the podcast is Will Purnell of Boston College!

Will is a Seattle Prep alum and is currently in his junior year of the program, holding PRs of 4:04 for 1500, 14:17 for 5K, and 8:24 for 3K.

Will and I dive dive deep into the collegiate running experience. We explore the magic of Boston University’s track, the unique challenges and rewards of balancing a demanding academic schedule with high-level athletics, his thoughts on Seattle Prep's rise to success, and the journey from high school running to collegiate competition. Will opens up about a stress reaction that he suffered in the fall and the battle he has fought to come back and run major PR's.

If you haven’t already and you are enjoying The Sunday Shakeout, 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 that I can keep having discussions with amazing people in the sport of running and keep this deal going.

Contact me: ⁠thesundayshakeout@gmail.com⁠

Instagram: ⁠@thesundayshakeout⁠

This week on the pod is Josh Methner of the University of Notre Dame!

Josh recently won the Penn Relays Men's 10K with a time of 28:43.53.

Josh Methner has garnered a series of accolades and achievements throughout his running career. Notable highlights include being named an All-American and earning All-ACC honors multiple times in cross country. His senior year saw him achieving Cross Country All-ACC recognition once again, alongside many personal bests.

Not only is Josh a weapon on the track. He is also a weapon in the classroom and is currently getting a major in business analytics.

In our discussion, Josh and I discuss his outdoor season so far, including his 10K at the Penn Relays. We also discuss what Notre Dame is all about and how he balances his rigorous academic load with his running, and much more.

If you haven’t already and you are enjoying The Sunday Shakeout, 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 that I can keep having discussions with amazing people in the sport of running and keep this deal going.

I hope you all enjoy this episode of The Sunday Shakeout!

Contact me: ⁠thesundayshakeout@gmail.com⁠

Instagram: ⁠@thesundayshakeout⁠

This week on the pod is Henry Herb, who is a freshman for Seattle Prep. Henry is currently the 5th fastest freshman in the nation for the 3200m (9:22.19) and has ran 4:21 for 1600m this past Friday.

Henry is a very humble, yet hard-working future star in the sport.

Look out for this guy to dominate in the years to come!

In today's episode, Henry and I discuss his freshman year at Prep so far, how he prepares mentally for a race, the importance of consistency and committing to the little things, as well as a hip flexor injury that he has been dealing with.

Henry and I also have a chat about the rivalry between Jakob Ingebrigtsen and Josh Kerr and the future of American distance-running.

You don't want to miss this one!

Thank you so much to all of my listeners for the support!

Contact me: ⁠thesundayshakeout@gmail.com⁠

Instagram: ⁠@thesundayshakeout⁠

This week on the pod is Malachi Schoenherr!Malachi has quickly established himself as being one of the top Sophomore talents in the country. Malachi recently finished 7th in the Boys Elite Mile at the Jesuit Twilight Meet (4:10.78), breaking the Sheldon High School record and besting many national-level athletes. A few weeks ago, Malachi broke the 42-year-old school record in the 3,000m at the Sherwood Need for Speed Classic (8:17.20). The man is an absolute beast and he is only a Sophomore!In this episode, Malachi and I talk about his 4:10 mile, his journey from soccer to the sport of running, his high-volume training (65+ miles per week in the winter). We also discuss his aspirations for the future, and more!Throughout our conversation today, Malachi emphasizes the importance of keeping joy in the sport, having a strong support system, staying humble, and many other valuable lessons. Malachi is a very humble and promising athlete who will one day shine on a national (and maybe international) level. Make sure to tune into this one!If you haven’t already and you are enjoying The Sunday Shakeout, 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 that I can keep having discussions with amazing people in the sport of running and keep this deal going!Share this one with a friend, family member, or teammate so that we can inspire more people and ultimately make the running world a better place!Contact me: ⁠thesundayshakeout@gmail.com⁠Instagram: ⁠@thesundayshakeout⁠

This week on the pod is Will Schneider, who is a freshman for the University of Washington!

Will ran for Bishop Blanchet High School. In 2022, as a junior, he clinched both the Washington 3A State track titles in the 1,600-meters (4:07.65) and the 3,200-meters (9:00.36). Additionally, he secured the 2021 Washington 3A cross country championship and led his team to victory. Will boasts PR's of 4:10 in the mile and 8:53 in the 2-mile.

Will also dominates the classroom! He received the 2023 Metro League Student-Athlete Award, the 2023 Ed Thenell Student-Athlete Award, and is also a member of the National Honor Society.

In today's conversation, Will shares his story and early days in the sport and time at Bishop Blanchet. How he recovered from a stress fracture he got going into senior year and some lessons learned. We also discuss the strength of the team culture at UW and why it is absolutely critical to enjoy the sport.

Tap into the Will Schneider Special!

I hope you all enjoy this episode!

If you enjoyed this episode of The Sunday Shakeout, please consider leaving this podcast a follow and a five-star review on Apple Podcasts and Spotify!

Share with a friend, family member, training partner, or someone who you think might benefit from this episode!

Contact me: ⁠thesundayshakeout@gmail.com⁠

Instagram: ⁠@thesundayshakeout⁠

This week on the pod is Zack Munson of NAU. Zack is only only a freshman, yet he just ran at the Bryan Clay Invitational with some of the biggest stars in NCAA, running 3:50 for 1500 and 13:55 for 5K. Fantastic conversation with Zack today. The dude has so many good words of wisdom that I think we can all benefit from. I hope that y'all enjoy today's episode!

We discuss his recent race at Bryan Clay, the team culture at NAU, some challenges and lessons learned freshman year, his thoughts on Double Threshold Training, and more.

Please consider leaving a follow and a five-star review on Apple Podcast and Spotify!

Share with a friend or someone who you think could benefit from the show!

Contact me: ⁠thesundayshakeout@gmail.com⁠

Instagram: ⁠@thesundayshakeout⁠

This week on The Sunday Shakeout is Dylan Rowell from Anacortes High School in Washington. If Anacortes it’s because it’s the same school as his senior teammate, Parker Mong, who I had on the show last week. Dylan is only a Sophomore but he just broke the Anacortes school record of 4:16 in the mile. He also ran 15:34 for 5K XC and is a huge talent in the sport. Fantastic conversation with Dylan today. Watch out for Dylan Rowell in the years to come.

In this episode, Dylan and I talk about breaking school records and setting goals, the importance of team camaraderie, training, recovery, and staying healthy, his basketball career, and much more!

I hope you enjoy this episode of The Sunday Shakeout!

Please consider giving The Sunday Shakeout a follow and five-star review on Apple Podcasts and Spotify.

Contact me: ⁠thesundayshakeout@gmail.com⁠

Instagram: ⁠@thesundayshakeout⁠ @drowell07

This week’s episode features an interview with Parker Mong of Anacortes High School in Washington. Parker is a state champion, sub-15 minute 5K runner, and is committed to running at UW next year, only adding to the depth of talent that program has!Our conversation today was a lot of fun and I hope you enjoy it as well. We discuss:- Parker’s decision to run at UW next year- His experience at New Balance Indoors- Why Parker he had such a big jump from junior year to senior year, and much more.Be sure to tap into the Parker Mong Special! You won’t want to miss it! Thank you so much to all of my listeners for the support!Contact me: ⁠thesundayshakeout@gmail.com⁠Instagram: ⁠@thesundayshakeout⁠

This week's guest on the show is Lisa Mitro. Lisa is a Doctor of Physical Theraphy who focuses on helping runners prevent and treat repetitive stress injuries. She has become popular on Instagram in the running community, accumulating over 156,000 followers. Her content is actionable and things you can add to your training TODAY.

Lisa and I discuss her start in the sport and her journey in the world of physical therapy, the importance of strength training for runners, the role of hips and glutes in running mechanics, the debate over static stretching, how to build a strength and prehab program, and more.

Lisa's practical tips and advice can help all runners, no matter their level. This is an episode that you won't want to miss!

Links & Resources from the Show:

Learn more about Lisa on Instagram
Listen to Lisa's Podcast
Find Lisa on her website
Watch Lisa on YouTube
Check out The Sunday Shakeout on Instagram

Thank you so much to all of my loyal listeners for the support!

In this episode of The Sunday Shakeout podcast, I interview Sophia and Victoria Rodriguez, two phenoms in the high school running scene. The Rodriguez sisters share their excitement about the upcoming events, emphasizing the team aspect and the thrill of competition. They discuss their training strategies, balancing solid work with strategic planning for peak performance. Sophia and Victoria also reflect on their transition from soccer to running, their move from Pennsylvania to Mercer Island, and the supportive community they found at MIHS. They offer insights into dealing with injuries, the importance of staying present, and their aspirations for the future in the sport. Despite not having social media, they share their passions outside of running and provide advice for athletes facing significant life transitions. Finally, there is a LISTENER Q&A at the end of the conversation, where we discuss various topics in running. This episode offers a glimpse into the lives and mindset of two dedicated athletes navigating the highs and lows of competitive running.I hope you enjoy this episode of The Sunday Shakeout!Contact me: ⁠thesundayshakeout@gmail.com⁠Instagram: ⁠@thesundayshakeout⁠

In this week's episode of The Sunday Shakeout, I share a conversation with Phil Batterson. Phil is a competitive runner, a former running coach, and founder of Critical Oxygen. Phil has a PhD in human bioenergetics and a love for the sport of running. His goal with Critical Oxygen is to teach athletes how to optimize their physiology for maximize performance.

You can find him on Instragram @criticalo2 to check out some of the fantastic content he makes.

In today's conversation, Phil and I discuss his background and passion for the sport, how we can understand and adapt different training intensity zones into our running, his thoughts on the Norwegian Model, and more.

Please feel free to give The Sunday Shakeout a follow and five-star review on Spotify and Apple Podcasts.

Contact me: ⁠thesundayshakeout@gmail.com⁠

Instagram: ⁠@thesundayshakeout⁠

Thanks so much to all of my listeners for the support!

In this week's episode of The Sunday Shakeout, I chat with Vince Recupero, a standout junior from Bishop Blanchet in Seattle and one of the nation's top high school juniors. Vince shares his journey, discussing the highs and lows of his recent indoor season, his plans for the upcoming outdoor season, and the importance of staying present in the moment.

In this engaging conversation, Vince reflects on his passion for running, tracing back to his unexpected start in Europe, overcoming challenges like plantar fasciitis and IT band issues, and finding success with the support of his Blanchet teammates. As a junior with eyes on the collegiate scene, Vince talks about his approach to the recruiting process, his potential school choices, and the valuable mentorship he receives.

Discover Vince's unique perspective on goal-setting, as he emphasizes the significance of input goals over output goals. As he gears up for the outdoor season, Vince shares his mindset and aspirations, aiming for success at Arcadia and other key meets. With an eye on the future, Vince touches on his dreams of reaching the Olympics and World Championships, all while cherishing the present moments in high school running.

This episode is a must-listen for runners, coaches, and anyone seeking motivation. Tune in for valuable insights, the Mamba mentality, and a reminder to enjoy the journey, brick by brick. Don't miss out on the wisdom shared by Vince Recupero on The Sunday Shakeout!

Follow the podcast on Instagram @thesundayshakeout for updates and connect via email at thesundayshakeout@gmail.com. If you're a running enthusiast, this episode is sure to leave you inspired and ready to tackle your own goals.

Today’s conversation was a blast and it gave me a perspective on the sport that was completely new to me. Nick combines his passion of design and photography with his love for trail running. In this episode, we discuss what it’s like working as a freelance photographer, how Nick is continually evolving and staying inspired, what it’s like collaborating with top trail runners and brands (including Kílian Jornet Burgada), shooting at ultra marathons, and more.Please consider giving The Sunday Shakeout a follow and five-star review on Apple Podcasts and Spotify. Thank you to all of my listeners for the support!Contact me: ⁠thesundayshakeout@gmail.com⁠Instagram: ⁠@thesundayshakeout⁠

In this week's episode of The Sunday Shakeout, we pay tribute to the extraordinary life and legacy of the late marathon sensation, Kelvin Kiptum.

Embark on a journey through Kiptum's remarkable life, from his humble beginnings as a goat herder in a Kenyan village to his unprecedented success as a record-breaking marathoner in his early 20s. Explore his incredible achievements, including shattering the two-hour marathon barrier and revolutionizing race strategy with his second-half accelerations.

Yet, beyond the records, Kiptum's story imparts valuable life lessons. Join me in contemplating the fragility of life, the unpredictable nature of our journey, and the importance of seizing each day. This episode isn't just a tribute; it's a call to action – an encouragement to embrace life's uncertainties, challenge norms, and fearlessly pursue our passions.

This episode is an invitation to honor Kelvin Kiptum together. It's an opportunity to reflect on his impact, extending beyond the running community and inspiring us to make the most of every step in our own lives.

I invite you to join me on this reflective journey, celebrating Kelvin Kiptum's life and finding inspiration to navigate the uncertainties of our own paths.

Contact me: thesundayshakeout@gmail.com

Instagram: @thesundayshakeout

This week’s episode of The Sunday Shakeout is an exclusive interview with the remarkable Owen Powell, a rising star in high school cross country and track and field. Whether you're a fan of inspiring running journeys or eager to delve into the mindset of top-tier runners, this episode is a must-listen.

Join us as we uncover Owen's transformative moment, that realization he could compete at the highest level in the country. We'll explore his laid-back racing approach and gain unique insights into his training philosophy, making this episode a goldmine for aspiring athletes.

In this conversation, we touch on Owen's experiences with New Balance and even get a sneak peek into his upcoming outdoor season plans. But what truly sets this episode apart is Owen's down-to-earth and humble perspective. It's a refreshing and relatable listen, offering a perfect blend of inspiration and candidness that will leave you motivated and ready to hit the road, track, trail, or wherever you embrace this amazing sport.

Don’t miss out on this engaging and insightful interview that goes beyond the ordinary. Tune in and get ready to be inspired!

I hope you all enjoy this episode of The Sunday Shakeout.

Contact me: ⁠thesundayshakeout@gmail.com⁠

Instagram: @thesundayshakeout

This week's episode of The Sunday Shakeout is a captivating conversation with my friend and seasoned marathoner, Rene!

Ever wondered what it takes to conquer over 230 half-marathons? Rene shares her remarkable journey, offering insights into her mental adjustments as a master's athlete, battling injuries, and maintaining consistency.

In this episode, we deep-dive into the world of marathon running, covering everything from fueling strategies to race-day preparations. Rene shares her most memorable race experiences, making this episode a must-listen for every running enthusiast!

And a special shoutout to Rene, the incredible supporter of The Sunday Shakeout! Your comments light up our Spotify section, and your unwavering support means the world.

Ready to be inspired? Hit play now and enjoy this episode of The Sunday Shakeout!

Contact me: thesundayshakeout@gmail.com

Instagram: @thesundayshakeout

This week's episode of The Sunday Shakeout unfolds a crucial discussion on honing the fundamentals of running and the transformative shift towards cultivating robust systems over fixating on minute, short-term goals.

In the world of running, the allure of trends and purported "hacks" can be overwhelming. However, the reality is stark: there are no shortcuts to success in running. It's the relentless mastery of the basics, the day-to-day grind that may seem mundane but lays the foundation for greatness. If you can embrace and excel in these fundamentals consistently, you're on the path to becoming a phenomenal runner.

Delving deeper, I explore the critical distinction between being process-oriented and goal-oriented. Many aspire to have a bold goal, a tangible target etched on a grand scale. Yet, success hinges on the systems in place. Winners and losers may share identical goals; the distinguishing factor is the implementation of effective systems. Success is a journey crafted by strategic, repeatable processes.

Consider supporting The Sunday Shakeout by leaving a five-star review on Apple Podcasts and Spotify. Your reviews significantly contribute to the podcast's growth, and I appreciate each one.

Thank you, valued listeners, for your unwavering support.

Contact me: ⁠thesundayshakeout@gmail.com⁠

Instagram: @thesundayshakeout

This week’s episode of The Sunday Shakeout features an interview with Notre Dame commit and runner at Seattle Prep, Jack Henzke. Jack is an extremely talented runner, having placed 3rd at NXR with an impressive time of 15:08. He also ran at NXN, despite the treacherous conditions. It was an absolute honor to have him on the podcast. In this podcast episode, Jack discusses his recent training progress and mentions a minor issue with his right knee that he addressed with physical therapy. Despite the concern, his knee is improving, and he's excited about continuing his training.He shares insights into his training routine, including recent mile pace workouts and plans to increase his weekly mileage to around 55, focusing on longer distance days and Peloton doubles.Jack reflects on his recent race at the Dempsey 3K, where he competed against some of the biggest names in the sport. While the race didn't go as well as he hoped, he emphasizes the early stage of the season and the importance of peaking at the right time.The conversation shifts to Jack's running journey, starting in second grade with a cross-country race. He highlights early successes, winning CYO cross country in fifth grade, and trying various sports throughout his childhood, with running not initially being his main focus.Jack shares his journey through middle school, where he momentarily lost interest in cross country but regained focus in eighth grade. Despite playing multiple sports, running took center stage in high school, particularly during his freshman year.Jack then reflects on his cross country season, highlighting both the highs and lows. He discusses specific races, such as a disappointing performance at a meet where he had expected better results, and the challenges faced at Hole in the Wall. Jack also describes the team's wake-up call when facing tough competition, leading to a shift in mindset.The conversation delves into Jack's journey leading up to the NXR (Nike Cross Regionals) race, where he eventually finishes third individually. Despite the team missing out on qualification, they celebrate their achievements, earning a fifth-place finish at NXR. The discussion touches on the bittersweet feelings of individual success amidst team challenges.We explore the preparation period between NXR and NXN, detailing the training process and adjustments made for the national championship race. They discuss the muddy and challenging conditions at NXN, where Jack didn't perform as well as he had hoped.The podcast concludes with a look into Jack's recruitment process for college, specifically Notre Dame. Jack shares his experiences visiting different universities and explains why he ultimately chose Notre Dame. The conversation closes with excitement for Jack's future collegiate career and prospects for the Notre Dame cross country program.Thank you so much to all of my listeners for the support!Don't forget to follow and leave a 5-star review on Spotify or Apple Podcasts!

Contact me: ⁠thesundayshakeout@gmail.com⁠

Instagram: @thesundayshakeout

This week's episode features a guide to how to survive and thrive when it gets chilly and you are among the elements in the winter. This time of year can be absolutely crucial to get an advantage for the spring track season or your spring marathon. Therefore, learning how to optimize your training during the cold (and often snowy) season, can be crucial for staying safe while at the same time building fitness. I hope you enjoy this episode of The Sunday Shakeout!

In this episode, I talk about:

My experiences with winter running, including the long run that I did with my team
The ins and outs of what you should and should not do when it’s snowy, icy, or just flat out cold
How to prepare for your cold weather runs
And finally, a guide to how to dress while in frigid conditions

Thank you so much to all of my listeners for the support!

Contact me: ⁠thesundayshakeout@gmail.com⁠

Instagram: @thesundayshakeout

This week's episode of The Sunday Shakeout features a conversation with the coach of the Seattle Prep cross-country and track team, my coach, Andrew Walker. Thank you to Coach for coming on The Sunday Shakeout!

In this episode, we talk about:

How his training has been going recently
Coach’s unique journey into the sport of running and eventually into coaching
His high-school coaching philosophies and what he is trying to instill in his athletes, not just good performances, but life-long lessons
How his athletes peak late in the season
A discussion on back-to-back state titles
And more!

Thank you to all of my listeners for the support!

Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠

Instagram: @thesundayshakeout

In this episode, I revisit the topic of overtraining. I cover prevention and monitoring strategies, and recovery methods for overtraining. I hope you enjoy this episode of The Sunday Shakeout!

In this episode, I talk about:

Importance of understanding overtraining
Prevention and monitoring strategies
Recovery methods
Balancing training stress with recovery
Optimizing super compensation and recovery
Focusing on the long-term
Monitoring nutrition, muscle damage, and sleep
Listening to the body
Gradually returning to training after recovery
Seeking professional guidance if symptoms persist

Thank you so much to all of my listeners for the support!

Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠

Instagram: @thesundayshakeout

This week's episode features a talk where I bust 5 common running myths. I hope you enjoy this episode of The Sunday Shakeout and have a wonderful holiday!

Myth 1: RICE (Rest, Ice, Compression, Elevation) is not always the best approach for injury recovery.
Myth 2: Static stretching before running is not recommended; dynamic warm-up is more effective.
Myth 3: Running does not inherently damage knees; proper maintenance and strength training are crucial.
Myth 4: There is no one-size-fits-all optimal running technique; form improvement should be personalized.
Myth 5: Jogging all the time does not necessarily lead to faster running; training with intent and incorporating specific intensities is important.

Thank you so much to all of my listeners for the support!

Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠

Instagram: @thesundayshakeout

This week’s episode features a talk on sickness and how to make logical decisions if you become sick. I hope you enjoy this episode of The Sunday Shakeout! Thank you so much to all of my listeners for the amazing support!

Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠

Instagram: @thesundayshakeout

This week's episode of The Sunday Shakeout features a talk on how to break free of training generalizations like 80/20 and how to train with intent to get the best results possible. I hope you all enjoy this episode of The Sunday Shakeout!

In this episode, I discuss:

The challenges of running and a wake-up call
How to avoid getting caught up in external opinions online opinions and find the balance between arrogance and lack of confidence
Steady running, training at specific intensities, and prioritizing recovery to improve performance and break free from conventional rules

Thank you so much to all of my listeners for the support!

Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠

Instagram: @thesundayshakeout

This week's episode of The Sunday Shakeout features an overview of my winter training to prepare for my freshman track season this spring. I hope you enjoy this episode of The Sunday Shakeout!

In this episode, I discuss:

Why winter training is so important for runners
What winter training entails
The things I will be focusing on this winter
Some reminders about the joy of running

Thank you so much to all of my listeners for the support!

Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠

Instagram: @thesundayshakeout

This week's episode of The Sunday Shakeout features a guide to strength training for injury prevention. I hope you enjoy this episode of The Sunday Shakeout!

In this episode, I discuss:

My training for this winter
What strength training for injury prevention entails
How to apply it to your own training

Thank you so much to all of my listeners for the support!

Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠

Instagram: @thesundayshakeout

This week's episode of The Sunday Shakeout features a talk on aerobic vs. neuromuscular training. I hope you enjoy this episode of The Sunday Shakeout!

In this episode, I discuss:

What aerobic and neuromuscular fitness are
How to improve your neuromuscular fitness
How to know if you are more of an aerobic or a neuromuscular runner

Thank you so much to all of my listeners for the support!

Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠

Instagram: @thesundayshakeout

This week's episode of The Sunday Shakeout features a guide to how you can improve year-after year in the sport of running. Having a long-term outlook is extremely important to how your running career plays out. I hope you enjoy this episode of The Sunday Shakeout!

In this episode, I talk about:

Why having a long-term outlook is crucial
Some strategies to help you improve year-after-year, including consistency, learning from and building on past training, and avoid injuries

Thank you so much to all of my listeners for the support!

Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠

Instagram: @thesundayshakeout

This week's episode of The Sunday Shakeout features of a review of the WIAA State Cross Country Championships for 2023. My team, Seattle Prep, became back-to-back state champions. In this episode, I review the meet from my perspective, a spectator. I hope you enjoy this episode of The Sunday Shakeout!

In this episode, I discuss:

Pre-race and the drive
The race itself
Post-race, key takeaways, lessons learned

Thank you so much to all of my listeners for the support!

Shoutout to all who ran yesterday, all who supported, or all who are involved in high-school cross country in some way, shape, or form.

Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠

Instagram: @thesundayshakeout

This week's episode feature a guide to periodization for distance runners. Periodization is simply how your training progresses from the beginning of a training cycle to your peak race. There are many ways to do this. Periodization truly is an art. I hope you enjoy this episode of The Sunday Shakeout!

In this episode, I talk about:

What periodization is
Periodization terminology
Linear vs. nonlinear periodization
How to make periodization work for you
Some closing words of wisdom

Link to the study on periodization in highly-trained and elite distance runners: https://www.researchgate.net/publication/359923898_Training_Periodization_Methods_Intensity_Distribution_and_Volume_in_Highly_Trained_and_Elite_Distance_Runners_A_Systematic_Review

Thank you so much to all of my listeners for the support!

Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠

Instagram: @thesundayshakeout

This week's episode of The Sunday Shakeout is not as much content-based as it is a called-to-action. So often we runners get caught in the numbers, the trends, what everybody else is doing. We get swayed by training methods of others, refusing to admit the fact that it is not working for us as individuals. Furthermore, we runners often lose our own sense of intuition and our ability to think for ourselves in training. We solely make decisions about training based on the scientific literature. Does that mean we shouldn't trust science? Does that mean we should completely disregard concrete scientific training principles? Of course NOT. We should always be striving for new knowledge. But at the same time we runners need to be using a combination of our own judgement and intuition, as well as concrete scientific principles to find what works best for every runner as an individual. It is about finding that balance. The best results in running are found by training in a way that works for you. I hope you enjoy this episode of The Sunday Shakeout

In this episode, I talk about:

Science vs. real-world application
My personal experience in training, especially with the details of long runs
A fun little story about a guy who figured out how to breed the best results with seemingly skeptical training
And some advice that you can use and apply to your own training

Thank you so much to all of my listeners for the support!

Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠

Instagram: @thesundayshakeout

This week's episode of The Sunday Shakeout features a talk on Zone 2 Training for distance-runners. This is a topic that has likely you have likely come across at one point in your running journey. Today, I look to give you everything I know about Zone 2 training and how to incorporate into your training. I hope you enjoy this episode of The Sunday Shakeout!

In this episode, I discuss:

What is Zone 2 Training and why is it important?
How to determine your Zone 2
How to apply Zone 2 to your training
The cardiovascular drift

Thank you so much to all of my listeners for the support!

Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠

Instagram: @thesundayshakeout

This week's episode of The Sunday Shakeout features a guide to running shoes, a topic that excites many runners. I hope you enjoy this episode of The Sunday Shakout!

In this episode, I talk about:

Why you should go to a running shoe store
The importance of considering fit and feel
How there are different shoes for different purposes
My opinion on minimalist vs. maximalist shoes

Thank you so much to all of my listeners for the support!

Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠

Instagram: @thesundayshakeout

This week's episode of The Sunday Shakeout features a talk on VO2 max training for runners. When I looked through my catalog of episodes for The Sunday Shakeout and figured out that I hadn't yet made an episode on VO2 max, I was surprised. VO2 max is topic in the running space that a lot of people have questions about. And so in this week's episode on VO2 max training, I hope to clear up any misconceptions and provide listeners with the knowledge necessary to successfully execute one of these VO2 max workouts. These workouts, while not serving you long term, will give you a boost in fitness that will improve your times on race day. I hope you enjoy this episode of The Sunday Shakeout!

In this episode, I discuss:

What VO2 max training is
What the hours preceding a VO2 max workout should look like
The logistics of a VO2 max workout
A talk on pace vs. intensity

Thank you so much to all of my listeners for the support.

Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠

Instagram: @thesundayshakeout

This week's episode of The Sunday Shakeout features at talk on the interconnected relationship between life and running. As the marathon G.O.A.T. Eliud Kipchoge once said, "Only the disciplined ones are free in life. If you are undisciplined, you are a slave to your moods and passions." This episode sheds some light on that statement. The take home message in that if you are disciplined and consistent in life, you will be consistent and disciplined in your running. I hope you enjoy this episode of The Sunday Shakeout!

Thank you so much to all of my listeners for the support!

Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠

Instagram: @thesundayshakeout

This week's episode of The Sunday Shakeout features an overview of nutrition for distance runners. Nutrition is something that all runners should strive to have a decent grasp of and if you can understand nutrition, your running will go to new heights. I hope you enjoy this episode of The Sunday Shakeout!

In this episode, I discuss:

Basic tips on how to look at nutrition
My diet
My biggest nutrition tips: protein, micro nutrients, carb-loading myth, timing
How I would edit my diet

Thank you so much to all of my listeners for the support!

Contact Nicholas: thesundayshakeout@gmail.com

This week's episode features a guide to training execution for distance runners. Learning how to properly execute your training by sticking to the plan while at the same time listening to your body is an important skill that all runners must master. This skill is something that all great runners have mastered and it represents the ability to be in-tune with one's body, but it mostly boils down to discipline. What runners really need to be looking for when it comes to training is boring and simple training that produces results that chip away at your goals bit by bit. And over time, these safe, small gains compound so that you can achieve your potential while at the same time minimizing your risk for injury. Narve Nordås, Norwegian World Bronze Medalist talks about how he has done double threshold twice per week, running twice per day, everyday since 2016. Over time, he got better and better and now, he is not just a World finalist, he is a World bronze medalist. Therefore, learning how to execute your training and stick to your plan is something that all runners must learn how to do in order to reach their full potential. I hope you enjoy this episode of The Sunday Shakeout!

In this episode, I discuss:

The importance of recognizing your body's warning signs.
Strategies for adjusting your training to stay on course toward your goals.
Why understanding the difference between pushing through and deviating from your plan is key to long-term success.
Tips on how to make single workout adjustments, multi-workout adaptations, and long-term changes when necessary.

Thank you so much to all of my listeners for the support!

Contact Nicholas: thesundayshakeout@gmail.com

Join me in this exciting episode of The Sunday Shakeout as I dive deep into the exhilarating World Athletics Championships held in the historic city of Budapest, Hungary. With more than 2,000 athletes representing over 200 countries, this event marked a milestone in Hungary's history. I will focus on the thrilling distance running events, including the unforgettable Women's 10,000m Final where Gudaf Tsegay outshone Sifan Hassan's quest for a triple gold. In the Men's 1500m Final, I'll discuss Jakob Ingebrigtsen's remarkable journey and his unexpected challenges. Then, we'll turn our attention to the Women's 800m Final, featuring a sensational upset by Mary Moraa against Athing Mu. Lastly, we'll applaud Jakob Ingebrigtsen's resilience as he bounced back in the Men's 5000m, and give a well-deserved shoutout to the phenomenal Faith Kipyegon, who's been rewriting records. Don't miss this captivating recap of the world's most prestigious track and field championships! I hope you enjoy this episode of The Sunday Shakeout!

Thank you so much to all of my listeners!

Contact Nicholas: thesundayshakeout@gmail.com

In this episode, I uncover the profound connection between sleep and running performance. From the crucial physiological processes that unfold during sleep, including tissue repair and growth hormone release, to the mental resilience and cognitive sharpness that well-rested runners exhibit, I explore how sleep acts as a foundational pillar for achieving optimal physical and mental health. Understanding the impact of sleep on the immune system, cognitive function, and even injury prevention, I also discuss strategies to enhance the quality of sleep, ranging from morning sunlight exposure and timing of food intake to exercise and evening routines. Learn how to leverage sleep as a powerful tool to amplify your running prowess and overall well-being. I hope you all enjoy this episode of The Sunday Shakeout!

Thank you so much to all of my listeners!

Contact Nicholas: thesundayshakeout@gmail.com

This week's episode of The Sunday Shakeout is an intro to overtraining for distance runners. After doing much research on overtraining, there is SO much content that I can provide you guys with. I could quite literally talk for an hour about this. But I figured I would bore you guys by talking for that long because I think that nobody wants to listen to anybody talk for more than 35 minutes unless it's an invigorating podcast. So I will make 2-3 episodes on overtraining. I also won't put them back-to-back-to-back because I also think that would be boring. So within the next 10, maybe 15 episodes, look out for some more content on overtraining. But today's episode is an introduction to overtraining. I also hoped you all liked my new sick intro.

I talk about:

What overtraining is
Some contributing factors that put you more or less at risk for overtraining
A talk on adaptation (Stress Adaptation Curve)
Signs and symptoms of overtraining, both physiological and psychological
How to differentiate between overtraining vs. tiredness

Thank you so much to all of my listeners for the support!

Contact Nicholas: thesundayshakeout@gmail.com

I hope you enjoy this episode of The Sunday Shakeout!

This week's episode of The Sunday Shakeout features a practical guide to training age for distance runners. Training age is something that many runners either overlook or don't have a great idea about. Training age mainly relates to the cumulative amount of years of training and racing that you have had in the sport of long-distance running, your experience. it also refers to things like lifestyle and background prior to distance running. Now why should you care about that? Believe it or not, your experience in the sport plays a major role in what type of training you should be doing, as well as what races you should be in. Today, I talk about that and so much more. I hope you enjoy this episode of The Sunday Shakeout!

In this episode, I talk about:

What training age is
The effect of training age of workouts
The effect of training age on racing
And more

Thank you Feedspot! Feedspot is a brand monitoring and ranking online resources like podcasts and forums using a competitive intelligence solution that provides insightful information so that people can best know what to watch and listen to. They reached out to me and congratulated me on the fact that The Sunday Shakeout has been selected by their panelist as one of the ⁠Top 25 Running Podcasts for Beginners!⁠ Thank you Feedspot so much! I am overjoyed that The Sunday Shakeout has already made it to places that I didn't think were ever possible. It's all thanks to you guys, the listeners. Week after week, I make these episodes for the greater good in the running community and you guys give me the support, drive and motivation to continue doing so. Thank you all so much for the support and I can't wait to see what is next for The Sunday Shakeout.

Contact Nicholas: thesundayshakeout@gmail.com

Thank you so much to all of my listeners for the support!

This week's episode features a review of my summer training so far for freshmen year cross-country. This episode is going to be very chill. I think it would be insightful if, instead of giving a training tutorial like I always due, if I could delve into and analyze what is going on with my running. Hopefully I can provide you all with some insightful and real-world tips along the way. Because while I am a podcaster, I am still a runner, and I want to show that side of me as well on this podcast. I hope you enjoy this episode of The Sunday Shakeout!

In this episode, I discuss:

The last 12 months, including injuries and illnesses
Lessons learned
What I'm doing right now
And goals for the future.

I want to give a shoutout to my friend and biggest supporter of both my running and this podcast, Rene. Rene is an extremely accomplished Masters' athlete, having run 200-something half marathons, countless marathons, and overall, an extremely high amount of experience. She has been with me since my early days of training and has supported me and this podcast from Nashville, Tennessee every step of the way. I want to give a huge shoutout to her because she very thoughtfully gifted me a sleek Nashville running T-shirt and she also gifted me something that I have been talking about a lot on this podcast: the Strength Running Performance Training Journal. Now, I am not sponsored by Strength Running, but I can confidently say that even though I have only used it for a week, I love this training journal. It is set up in a useful, professional, and organized manner. Jason Fitzgerald, the author, provides you with countless pages for you to document your training, with instructions on how to use the journal, how to plan tune-up races, and even the different types of workouts. Stay tuned in the coming weeks for a full review on the Strength Running Performance Training Journal! Thank you so much to Rene for supporting this podcast and my running, journey, you are my biggest fan, bar none, and I hope to fill up this training journal to its max capacity. And I don't want to just say thanks to Rene, I want to say a special thanks to all of my listeners for the support. You guys are the ones who keep the lights on week after week and keep me inspired to do something that I love, talk about running and support this great running community. So thanks to all who listen to The Sunday Shakeout! I

Thank you Feedspot! Feedspot is a brand monitoring and ranking online resources like podcasts and forums using a competitive intelligence solution that provides insightful information so that people can best know what to watch and listen to. They reached out to me and congratulated me on the fact that The Sunday Shakeout has been selected by their panelist as one of the ⁠Top 25 Running Podcasts for Beginners!⁠ Thank you Feedspot so much! I am overjoyed that The Sunday Shakeout has already made it to places that I didn't think were ever possible. It's all thanks to you guys, the listeners. Week after week, I make these episodes for the greater good in the running community and you guys give me the support, drive and motivation to continue doing so. Thank you all so much for the support and I can't wait to see what is next for The Sunday Shakeout.

Contact Nicholas: thesundayshakeout@gmail.com

Thank you so much to all of my listeners for the support

This week's episode of The Sunday Shakeout features some of my biggest tips for how to succeed on race day. You're on the start line of the biggest race of your life and the gun goes off, but you've already psyched yourself out. You had decent race prep for the biggest race of your life. You invited your friends and your family, even your grandmother for this big day. But on that start line, you're scared, you feel weak and incapable. You would much rather be on the couch watching Netflix instead of racing. All of the sudden, all of that hard work during training goes down the drain. You have already taken yourself out of it. Now why did this happen? What went wrong? In this episode, we are going to dive into what the problem is and how you can avoid it via proper preparation both physically and psychologically. I hope you enjoy this episode of The Sunday Shakeout!

In this episode, I discuss:

Discipline
How to prepare for your race psychologically
How to prepare physically
And how to nail your big race when the day comes

Thank you Feedspot! Feedspot is a brand monitoring and ranking online resources like podcasts and forums using a competitive intelligence solution that provides insightful information so that people can best know what to watch and listen to. They reached out to me and congratulated me on the fact that The Sunday Shakeout has been selected by their panelist as one of the ⁠Top 25 Running Podcasts for Beginners!⁠ Thank you Feedspot so much! I am overjoyed that The Sunday Shakeout has already made it to places that I didn't think were ever possible. It's all thanks to you guys, the listeners. Week after week, I make these episodes for the greater good in the running community and you guys give me the support, drive and motivation to continue doing so. Thank you all so much for the support and I can't wait to see what is next for The Sunday Shakeout.

Contact Nicholas: thesundayshakeout@gmail.com

Thank you so much to all of my listeners for the support!

This week's episode of The Sunday Shakeout features the ultimate guide to fartlek training for distance runners. I like to use the analogy of food when talking about fartlek training. Let's say that every single night for dinner you ate chicken, broccoli, and rice. The broccoli is raw, the chicken breast was simply thrown in the pan without any spices, and we the rice is just plain brown rice. From a nutritional perspective, this is a very nutrient-dense dinner. You are getting in high-quality lean protein, whole grain carbohydrates, and many micronutrients from the broccoli. However, who really wants to eat unreason chicken, raw broccoli, and brown rice every night for dinner? I sure don't. Training can often fall into this trap on monotony where we do the same thing every single week. Maybe that training is effective, but if you keep doing the same thing over and over, unless you have perfected a training model (which most people haven't) that is monotonous yet works, like the Ingebrigtsen model, then you are going to plateau. You are going to hit the wall with your gains. What if you spiced up your training, changed your training so that you can keep seeing improvement? People think of training more, training harder, or training differently. These are all great things and I think you should look to improve your training in these ways every cycle. However, fartlek training is another way to spice up your training. It can add some variety, some variation. So spice up that chicken, maybe have salmon one night, or steamed carrots. If you add fartlek training to change things up a bit, you might just see some great improvement in your running, something that we all love. But what even is fartlek training. Today, I address that question, and many more. I hope you enjoy this episode of The Sunday Shakeout!

In this episode, I talk about:

The versatility of fartlek workouts
What even are fartlek workouts
How to structure fartlek workouts
The two main types of fartleks
Tips for fartlek workouts

Thank you Feedspot! Feedspot is a brand monitoring and ranking online resources like podcasts and forums using a competitive intelligence solution that provides insightful information so that people can best know what to watch and listen to. They reached out to me and congratulated me on the fact that The Sunday Shakeout has been selected by their panelist as one of the ⁠Top 25 Running Podcasts for Beginners!⁠ Thank you Feedspot so much! I am overjoyed that The Sunday Shakeout has already made it to places that I didn't think were every possible. It's all thanks to you guys, the listeners. Week after week, I make these episodes for the greater good in the running community and you guys give me the support, drive and motivation to continue doing so. Thank you all so much for the support and I can't wait to see what is next for The Sunday Shakeout.

Thank you so much to all of my listeners for the support!

Contact Nicholas: thesundayshakeout@gmail.com

This week's episode of The Sunday Shakeout features a practical guide to heart rate training for distance runners. Heart rate training is something that is under-utilized in the world of distance-running and most athletes don't know how to intelligently use it to help their running. However, with proper, usage, heart rate training will definitely make you better at distance runner. Heart rate is a true physiological barometer, and not just of intensity, but as well as crucial things like poor nutrition and overtraining. Therefore, heart rate is very useful to monitor for distance runners.

In this episode, I discuss:

Heart rate chest strap 101
Why I like heart rate
How you can use heart rate over time
Things that affect heart rate
Practical DIY tests you can do to make heart rate training useful
Resting heart rate

Thank you so much to all of my listeners for the support!

Thank you Feedspot! Feedspot is a brand monitoring and ranking online resources like podcasts and forums using a competitive intelligence solution that provides insightful information so that people can best know what to watch and listen to. They reached out to me and congratulated me on the fact that The Sunday Shakeout has been selected by their panelist as one of the ⁠Top 25 Running Podcasts for Beginners!⁠ Thank you Feedspot so much! I am overjoyed that The Sunday Shakeout has already made it to places that I didn't think were every possible. It's all thanks to you guys, the listeners. Week after week, I make these episodes for the greater good in the running community and you guys give me the support, drive and motivation to continue doing so. Thank you all so much for the support and I can't wait to see what is next for The Sunday Shakeout.

Contact Nicholas: thesundayshakeout@gmail.com

I hope you enjoy this episode of The Sunday Shakeout!

This week's episode of The Sunday Shakeout features a guide to hill training for distance runners. As one of the greatest American distance runners of all time once said, "Hills are speedwork in disguise." Hills can accomplish many goals for runners, whether you want to build strength, endurance, speed, train for a hilly race, and much more. Hills are so versatile and there is no other workout like it. In this episode, I look to explain the benefits of hill workouts, the types of hill workouts, and how you can apply it to your own training. And with consistency, hard work, dedication, and a little bit of lactate-tolerance, hills will breed strength, injury-resilience, and race results that you never thought were possible. I hope you enjoy this episode of The Sunday Shakeout!

Thank you so much to all of my listeners for the support!

Thank you Feedspot! Feedspot is a brand monitoring and ranking online resources like podcasts and forums using a competitive intelligence solution that provides insightful information so that people can best know what to watch and listen to. They reached out to me this past week and congratulated me on the fact that The Sunday Shakeout has been selected by their panelist as one of the Thank you Feedspot so much! I am overjoyed that The Sunday Shakeout has already made it to places that I didn't think were every possible. It's all thanks to you guys, the listeners. Week after week, I make these episodes for the greater good in the running community and you guys give me the support, drive and motivation to continue doing so. Thank you all so much for the support and I can't wait to see what is next for The Sunday Shakeout.

Contact Nicholas: thesundayshakeout@gmail.com

This week's episode of The Sunday Shakeout features a talk on cross-training for distance runners, something that us runners despise. That's right! Us runners would rather be running on a beautiful trail, getting in the miles, feeling the wind in our hair, and enjoying nature, rather than staring at a wall for hours while we cross-train and slowly, but surely run out of songs on our Spotify playlists. Yeah, I know the feeling. But, today, I am going to sell you on the idea the cross-training, specifically aerobic cross-training, can be beneficial for distance runners and can move your running to the next level. And this isn't from just the standpoint of maintaining your fitness during injury (which is true), but also from the standpoint of building your endurance, the number one physical skill that us runners need to be working on. Additionally, cross-training can aid in recovery during periods of harder training for lower mileage and less experienced runners.

In this episode, I discuss:

Why aerobic cross-training has numerous benefits for all runners
How much you should do
What types
And how to apply it to your running

Thank you so much to all of my listeners for the support!

Thank you Feedspot! Feedspot is a brand monitoring and ranking online resources like podcasts and forums using a competitive intelligence solution that provides insightful information so that people can best know what to watch and listen to. They reached out to me this past week and congratulated me on the fact that The Sunday Shakeout has been selected by their panelist as one of the Thank you Feedspot so much! I am overjoyed that The Sunday Shakeout has already made it to places that I didn't think were every possible. It's all thanks to you guys, the listeners. Week after week, I make these episodes for the greater good in the running community and you guys give me the support, drive and motivation to continue doing so. Thank you all so much for the support and I can't wait to see what is next for The Sunday Shakeout.

Contact Nicholas: thesundayshakeout@gmail.com

Thank you so much to all of my listeners for the support!

I hope you enjoy this episode of The Sunday Shakeout!

This week's episode of The Sunday Shakeout features a tutorial on how to build a training plan for distance runners, whether you are running anything from the mile all the way up to the marathon. Designing your own training plan can be intimidating if you have never done it before. However, with a good amount of effort, you can created your own customized running plan that will give you better race results than any ready-made one-size fits all training plan you might chose to use. In this episode, I go over the six steps to designing a training plan so you can stay injury-free and have your best season yet. I hope you enjoy this episode of The Sunday Shakeout!

Thank you so much to all of my listeners!

Thank you Feedspot! Feedspot is a brand monitoring and ranking online resources like podcasts and forums using a competitive intelligence solution that provides insightful information so that people can best know what to watch and listen to. They reached out to me this past week and congratulated me on the fact that The Sunday Shakeout has been selected by their panelist as one of the Thank you Feedspot so much! I am overjoyed that The Sunday Shakeout has already made it to places that I didn't think were every possible. It's all thanks to you guys, the listeners. Week after week, I make these episodes for the greater good in the running community and you guys give me the support, drive and motivation to continue doing so. Thank you all so much for the support and I can't wait to see what is next for The Sunday Shakeout.

Contact Nicholas: thesundayshakeout@gmail.com

This week's episode of The Sunday Shakeout is a continuation of last week's episode on self-assessment for distance runners. Before designing a training plan, you must ask yourself questions to gather bits of information to make sure that you are designing a plan that will maximize fitness gains, keep you healthy, and keep you happy. There are many different moving parts and pieces that should be a part of a training plan. The right way to apply them depends on your background, strengths, weaknesses, goals, and so on. Therefore, if you were to ask me to train you, I would send you a questionnaire and we would go from there with training. And if you are self-coached, it is crucial that you go through self-assessment effectively before you start planning workouts and mileage numbers. This sounds like a pretty sweet topic, but I find that many athletes and coaches don't know how to assess for future training cycles. There are 9 pillars to self-assessment and this week we go over the final 5. I hope you enjoy this episode of The Sunday Shakeout!

I will be reviewing:

Why self assessment is crucial for distance runners
The 9 what I like to call "pillars" of self-assessment are

Then, I will be discussing:

The nuts and bolts to the final five pillars to self-assessment
Tips for how to use the stuff that you got from self-assessment
And more

Thank you so much to all of my listeners!

Thank you Feedspot! Feedspot is a brand monitoring and ranking online resources like podcasts and forums using a competitive intelligence solution that provides insightful information so that people can best know what to watch and listen to. They reached out to me this past week and congratulated me on the fact that The Sunday Shakeout has been selected by their panelist as one of the Top 25 Running Podcasts for Beginners Thank you Feedspot so much! I am overjoyed that The Sunday Shakeout has already made it to places that I didn't think were every possible. It's all thanks to you guys, the listeners. Week after week, I make these episodes for the greater good in the running community and you guys give me the support, drive and motivation to continue doing so. Thank you all so much for the support and I can't wait to see what is next for The Sunday Shakeout.

This week's episode of The Sunday Shakeout features a guide to self-assessment for distance runners. Before designing a training plan, you must ask yourself questions to gather bits of information to make sure that you are designing a plan that will maximize fitness gains, keep you healthy, and keep you happy. There are many different moving parts and pieces that should be a part of a training plan. The right way to apply them depends on your background, strengths, weaknesses, goals, and so on. Therefore, if you were to ask me to train you, I would send you a questionnaire and we would go from there with training. And if you are self-coached, it is crucial that you go through self-assessment effectively before you start planning workouts and mileage numbers. This sounds like a pretty sweet topic, but I find that many athletes and coaches don't know how to assess for future training cycles. I hope you enjoy this episode of The Sunday Shakeout!

I discuss:

Why self-assessment is crucial for runners
What the 9 pillars of self-assessment are
An in-depth guide to the first 4 pillars

Thank you so much to all of my listeners!

Thank you Feedspot! Feedspot is a brand monitoring and ranking online resources like podcasts and forums using a competitive intelligence solution that provides insightful information so that people can best know what to watch and listen to. They reached out to me this past week and congratulated me on the fact that The Sunday Shakeout has been selected by their panelist as one of the Top 25 Running Podcasts for Beginners Thank you Feedspot so much! I am overjoyed that The Sunday Shakeout has already made it to places that I didn't think were every possible. It's all thanks to you guys, the listeners. Week after week, I make these episodes for the greater good in the running community and you guys give me the support, drive and motivation to continue doing so. Thank you all so much for the support and I can't wait to see what is next for The Sunday Shakeout.

This week's episode of The Sunday Shakeout is extremely special for me. This past week, The Sunday Shakeout reached the milestone of achieving one thousand plays! I am elated by the progress and success of this podcast and it all thanks to you guys, the listeners. In this episode, I reflect upon my experiences as a runner and as a podcaster including some of the key lessons I have learned and where I look to go in the future with this podcast. Additionally, I give a quick start guide to weightlifting for distance runners. I discuss:

The goals of weightlifting for distance runners
Common weightlifting mistakes
Why you should get a lifting coach
And more

I hope you all enjoy this episode of The Sunday Shakeout! The success of this podcast is all thanks to you guys, the listeners. You all give me the motivation to do this week after week. I hope that these episodes are helpful and insightful for the running community. I can't wait to see where the podcast goes in the future!

Thank you Feedspot! Feedspot is a brand monitoring and ranking online resources like podcasts and forums using a competitive intelligence solution that provides insightful information so that people can best know what to watch and listen to. They reached out to me this past week and congratulated me on the fact that The Sunday Shakeout has been selected by their panelist as one of the Top 25 Running Podcasts for Beginners Thank you Feedspot so much! I am overjoyed that The Sunday Shakeout has already made it to places that I didn't think were every possible. It's all thanks to you guys, the listeners. Week after week, I make these episodes for the greater good in the running community and you guys give me the support, drive and motivation to continue doing so. Thank you all so much for the support and I can't wait to see what is next for The Sunday Shakeout.

This week's episode of The Sunday Shakeout features a tutorial on baseline mileage. It has become clear since the era of guys like Arthur Lydiard that mileage is one of the most important things to track and a training plan that features relatively high mileage will build your fitness just about, if not more than anything else. Some of the greatest marathoners of all time, namely Eliud Kipchoge are great examples of this. He runs around 120 miles per week and that is how he breaks world records. You would think that because mileage is such a great way to build fitness, that people would know HOW to increase mileage. But in today's modern world of simple formulas and instant results, that just isn't the case. Thus, the 10% rule arose. In a nutshell, the 10% suggests that you should increase your weekly mileage by 10% every week. However, this approach is both unproductive and unsafe. There is a better way to increase mileage. Thus, the importance of baseline mileage.

In this episode, I discuss:

Baseline mileage 101 - what, how, where, how to apply it
The flaws of the 10% rule
How baseline mileage demonstrates that training is complex, not a simple formula
The role of consistency and progression with regards to baseline mileage

Thank you so much to all of my listeners!

This week's episode of The Sunday Shakeout features a basic guide to hydration. Hydration is a crucial topic in the sport that is often overlooked, or flat out misunderstood. In this episode, I look to take a deep dive into all things electrolytes, cramping, hyponatremia, fluid loss, sodium, and so much more. If you can optimize your hydration in the sport of distance running, you will go really far and achieve peak performance. However, hydration isn't all a linear equation and requires some self experimentation. I hope you enjoy this episode of The Sunday Shakeout!

Thank you so much to all of my listeners for the support!

Thank you Feedspot! Feedspot is a brand monitoring and ranking online resources like podcasts and forums using a competitive intelligence solution that provides insightful information so that people can best know what to watch and listen to. They reached out to me this past week and congratulated me on the fact that The Sunday Shakeout has been selected by their panelist as one of the Top 25 Running Podcasts for Beginners Thank you Feedspot so much! I am overjoyed that The Sunday Shakeout has already made it to places that I didn't think were every possible. It's all thanks to you guys, the listeners. Week after week, I make these episodes for the greater good in the running community and you guys give me the support, drive and motivation to continue doing so. Thank you all so much for the support and I can't wait to see what is next for The Sunday Shakeout.

This week's episode of The Sunday Shakeout features a training talk on universal and fundamental training strategies applicable to all running distances. Believe it or not, the training that you do and the necessary adaptations that you need to train for a track mile versus a road marathon isn't all that different. Training isn't an exact equation and it isn't rocket science. Having patience with a long-term outlook on training that consists of simple fundamentals will make you a faster and less injury-prone runner. If we can recognize that the process of improvement takes months and years (it has taken me two years to improve my mile pr by 90 seconds), then we will become the runners we were meant to become. I hope you enjoy this episode of The Sunday Shakeout.

Summary:

*The training principles that the elites do shouldn't be arbitrarily different from what we recreational runners should be doing - higher workload, but similar progression and principles

*Be adaptive in your training and don't be afraid to train by effort if you have an "off day"

*Be consistent, show up everyday, and don't over analyze everything

*Be consistently good enough (think B+) over a long period of time to get better

*Don't smash yourself all the time - the pros don't

*Always work on the aerobic engine and become an aerobic beast

*Train and race a variety of distances and paces - "Variety is the spice of life."

*Get the the work in and keep the ball rolling

Contact Nicholas: thesundayshakeout@gmail.com

Thank you so much to all of my listeners for the support!

This week's episode of The Sunday Shakeout features part two of my guide on monitoring and controlling your running intensity. Last week, I talked about monitoring and controlling running intensity from an input perspective, meaning how much physiological effort the body is putting into running. This includes, perceived effort, heart rate, and lactate. This week, I am going to be talking about monitoring and controlling intensity from an output perspective. Output, with regards to intensity, relates to performance metrics, like pace and power. With this episode, as well as last week's episode, runners will be able to confidently monitor and control their running intensity so that they can make the most out of their training. I hope you enjoy this episode of The Sunday Shakeout.

IMPORTANT: The entrance of power to the sport of running is one that was met with many questions. Therefore, in this episode, I will be giving an introduction to power and I will explain what the companies like Stryd are really measuring with their power meters. I will set aside a future episode delegated completely to power. The information related to power is overwhelming, confusing, and complicated, so if you are mind-boggled with some of this power information, then take it with a grain of salt. In my opinion, there are better methods of controlling intensity than with a power meter, which, as you will see, are essentially just real-time calorie counters that give you insights into how hard you are working.

This week's episode of The Sunday Shakeout is about how to monitor and control your running intensity in your training. As demonstrated in episode 21 of The Sunday Shakeout, how you distribute your running intensity throughout your training could make or break your running. However, that isn't the end of the story. Once you know how much of your training is going to be each zone, you must have someway to monitor and control your running to ensure it is at the right intensity. In this episode and next week's episode, I dive into monitoring and controlling running intensity from an input and an output standpoint. This week, I talk about input. With regards to training, input means how much physiological effort the body is putting into running. It is internal. I talk about:

The three methods of monitoring intensity as input
Heart rate, lactate, and perceived effort
How to use each method to your advantage and when to use them

Thank you so much to my listeners! I hope you enjoy this episode of The Sunday Shakeout!

Contact Nicholas: thesundayshakeout@gmail.com

This episode of The Sunday Shakeout features a Global Running Update. In this episode, I talk about some of the key events that have been taking place in the world of distance running. This week, I talk about:

The Kelvin Kiptum Show at this year's London Marathon
The upset at this year's Boston Marathon

Sometimes it's nice to sit back, relax, and enjoy the sport of running. Not just from the perspective of being a runner, but also being a fan of the sport and the amazing things that some of these top athletes do. That is what Global Running Updates are all about. Thank you so much to all of my listeners for your continued support! I hope you enjoy this episode of The Sunday Shakeout!

Contact Nicholas: thesundayshakeout@gmail.com

This week's episode to The Sunday Shakeout features an informative guide to the long run. The long run is simply the longest run you do during the week, however, there is some dimension to it that I think is worth uncovering. This episode dives into the benefits of the long run, how long it should be based on the race you are training for, long run variations, and how to fuel your long runs (especially marathoners and half-marathoners). After watching this episode, you will gain a much greater base of knowledge on how to properly execute the long run and how to progress. I hope you enjoy this episode of The Sunday Shakeout!

Thank you Feedspot! Feedspot is a brand monitoring and ranking online resources like podcasts and forums using a competitive intelligence solution that provides insightful information so that people can best know what to watch and listen to. They reached out to me this past week and congratulated me on the fact that The Sunday Shakeout has been selected by their panelist as one of the Top 25 Running Podcasts for Beginners. Thank you Feedspot so much! I am overjoyed that The Sunday Shakeout has already made it to places that I didn't think were every possible. It's all thanks to you guys, the listeners. Week after week, I make these episodes for the greater good in the running community and you guys give me the support, drive and motivation to continue doing so. Thank you all so much for the support and I can't wait to see what is next for The Sunday Shakeout.

Summary:

The long run has numerous physiological benefits that will consistently and effectively build your aerobic metabolism.
The distance of the long run depends on the race you are training for. 5K runners should aim for at least 10 miles, while most recreational marathoners should max out their long runs at 20-22 miles.
There are many different types of long runs, including fast-finish long runs and fartlek long runs, but the most essential and foundational type is the easy long run.
Long run fueling is critical for marathoners and half-marathoners or anyone running over 1:30. Look to take in about 50-60 grams of carbohydrates per hour and find a system that works best for you.
The recovery is just as important and the training itself. Make sure to prioritize hydration, nutrition, and rest after a long run so that you can decrease injury-risk and maximize adaptation.

-Consistent long runs, week after week, month after month, and year after year, will provide long-term aerobic fitness gainst that will make you a much faster runner.

Contact Nicholas: thesundayshakeout@gmail.com

This week's episode of The Sunday Shakeout features an informative guide to a heavy topic - training intensity distribution, or TID. Your TID could make or break your training depending on how you distribute your intensity. Therefore, it is crucial that you get it right off the bat. For this episode, I welcome note just runners, but endurance athletes of all abilities, whether you are a cyclist, swimmer, cross-country skier, or triathlete, this episode in many ways applies to you. I hope you enjoy this episode of The Sunday Shakeout. Thank you so much to all of my listeners!

Summary:

-Three distinguishable intensity zones: Zone 1 (low-intensity), Zone 2 (moderate intensity), Zone 3 (high-intensity)

-Training Intensity Distribution (TID): How much of the time we spend in different physiologically-based training intensity zones

-Polarized and Pyramidal training models are proven to be the most effective

-Approximately 80% of your training should be spent in Zone 1 and the other 20% should be spent in Zones 2 and 3

-Periodization and training personalization plays a great role in TID

Helpful resources:

-80/20 Running by Matt Fitzgerald

https://www.amazon.com/80-20-Running-Stronger-Training/dp/0451470885

-Article: Training intensity distributions: From Polarized to Pyramidal models, specificity is key in Long Distance Triathlon

https://www.trizone.com.au/training-intensity-distributions-from-polarized-to-pyramidal-models-specificity-is-key-in-long-distance-triathlon/

-Video: How "normal people" can train like the world's best endurance athletes | Stephen Seiler | TEDxArendal

https://youtu.be/MALsI0mJ09I

-Video: The Most Effective Endurance Training Method - The Science Explained

https://www.youtube.com/watch?v=6KBBPOlyMWw

80/20 Running: Run Stronger and Race Faster By Training Slower

This week's episode of The Sunday Shakeout features a training tutorial on one of the most important, yet overlooked topics in the running space. As Stephen Scullion, Irish 2:09 marathoner and Olympian talks about, it's about what you do outside of the training that makes you good. I couldn't agree more. In this episode, I take a deep dive into stress and inflammation and how that ties to recovery. Additionally, I go over four things to consider when you want to enhance your recovery: sleep, nutrition, recovery, and stress reduction. It's easier to work hard the one or two hours everyday that you run and not focus on the other twenty-three hours of the day. In order to get to the next level, you must dial in those other twenty-three hours of the day. That's what I'm here to help you do. I hope you enjoy this episode of The Sunday Shakeout.

Summary:

Running is a stressor and along with inflammation, stress can both help you and hurt you.
The fitness development of all runners is limited by their capacity to recover between hard workouts. Therefore, if you recover, then your fitness will increase
You have to know your limits and recovery profile before you can successfully recover
Nutrition, sleep, and stress management are the cornerstones of proper recovery
There are many other recovery techniques outside of sleep, nutrition, and stress management that can aid in recovery (myofascial release, blood flow, etc)

Thank you so much to all of my listeners! Without your continued support, I wouldn't be here today making podcasts for you guys!

Contact Nicholas: thesundayshakeout@gmail.com

This episode of The Sunday Shakeout features a talk on tapering. Apologies for the quality of this episode. I am sick, recorded on my phone, and don’t have the concentration and equipment to edit. The info is still quality! Tapering is what allows you to express the phenomenal fitness that you have build during your training cycle. You might have the best training cycle of your life, but it all means nothing if you have a bad taper. In this episode, I will be going over an effective approach to tapering so you can feel sharp, while also feeling rested and recovered on race day. I hope you enjoy this episode of The Sunday Shakeout!

This week's episode of The Sunday Shakeout features a detailed breakdown into the training of the undisputed marathon G.O.A.T: Eliud Kipchoge. In this episode, I talk about who Kipchoge, his lifestyle, and his key training principles. Not only do I talk about come of Kipchoge's principles, I talk about how you can apply them to your own training. There is a lot to learn from the greatest marathoner of all time, not just with his training, but with his mindset. In this episode, I allude to Kipchoge's mindset a lot. Here are some key points:

Kipchoge is the WR-holder in the marathon and a 2-time Olympic gold medalist in the marathon
Kipchoge is a humble and down-to-earth man who lives a humble and simple lifestyle that is rooted in self-discipline
Kipchoge follows the key training principles of: lots of low intensity running, consistency, and listening to your body

Thank you so much to all of my listeners! I hope you enjoy this episode of The Sunday Shakeout!

Follow or subscribe to The Sunday Shakeout on Apple Podcasts or Spotify. Feel free to reach out to Nicholas at thesundayshakeout@gmail.com

Thank you so much to all of my listeners.

Follow or subscribe to this podcast on Apple Podcasts or Spotify.

Contact Nicholas at thesundayshakeout@gmail.com.

This week's episode of The Sunday Shakeout features a Global Running Update. In this episode, I talk about some of the key events that have been taking place in the world of distance running. This week, I talk about:

Jakob Ingebrigtsen's 3000m dominance in the European Indoor Championships
The World Cross Country Championships
The Exciting Finish of the 2023 Tokyo Marathon

Sometimes it's nice to sit back, relax, and enjoy the sport of running. Not just from the perspective of being a runner, but also being a fan of the sport and the amazing things that some of these top athletes do. That is what Global Running Updates are all about. Thank you so much to all of my listeners for your continued support! I hope you enjoy this episode of The Sunday Shakeout!

Contact Nicholas: thesundayshakeout@gmail.com

This week's episode of The Sunday Shakeout features a guide to applying threshold to your training. This episode is like a "part two" of episode 15 of The Sunday Shakeout. Episode 15 featured a scientific lecture behind threshold training about the different types of thresholds and what they mean. Therefore, if you have not listened to episode 15, I recommend that you do so first. In this episode, I talk about the different ways to apply threshold to your training depending on the level of runner you are (might not be what you think). Additionally, I talk about some key things to watch out for when doing threshold and some ways to determine you aerobic and anaerobic threshold without a lab. I hope you enjoy this episode of The Sunday Shakeout!

Anchor Podcast Page: https://anchor.fm/andrew-ma4

Contact Nicholas: thesundayshakeout@gmail.com

This week's episode of The Sunday Shakeout features an in-depth training tutorial on the science behind threshold training. Threshold training, specifically lactate/anaerobic threshold training, has been popularized in the last few years by the successes of Jakob Ingebrigtsen and many other norwegian athletes. And rightfully so. Threshold training, if done properly is the shown to be the most effective training method to get faster at running and build your overall fitness. However, there is more to threshold training than what meets the eye. In order to fully comprehend and create an intelligent plan with threshold in it - both aerobic and anaerobic (depending on your peak race), you must learn the science behind it. This episode looks to clear up misconceptions on threshold and talk about not just anaerobic threshold, but also aerobic threshold.

This episode of The Sunday Shakeout features an informative guide to staying healthy and preventing injuries. The topic of injury prevention the most important topic to talk about because what makes you good as a runner often isn't the workouts, but it is what you do that surrounds the running. Along with the run training, you must employ a variety of techniques that focus on recovery, strength, and priming the body before a run or hard effort. Without routines in your training, training will become less effective and injury risk will go way up. However, many runners don't know how to approach injury prevention, as they make the same mistakes and get the same injuries every time they attempt a build up. It's time to change and uncover your untapped potential. And the only way to do that is by staying healthy. I hope you enjoy this episode of The Sunday Shakeout!

Anchor Podcast Page: https://anchor.fm/andrew-ma4

Contact Nicholas: thesundayshakeout@gmail.com

This episode of The Sunday Shakeout features a training talk on building your endurance, or stamina. This is what I call a "training fundamentals episode" because building your endurance is one of the most fundamental things that us runners need to be focusing on. Building endurance, specifically aerobic endurance, is going to give us the necessary fitness to achieve race times and distances never thought possible. Additionally, building aerobic endurance is a long-term approach and is going to build fitness over time, that way we are continuously experiencing benefits and varying our training. Therefore, this episode discusses how endurance is most effectively expressed, ways to build your endurance, and the necessary tips needed for good execution. I hope you enjoy this episode of The Sunday Shakeout!

This week's episode features a distance runner's guide to speed development. In this episode, I discuss what speed development entails for distance runners, why it is important, key workout progressions, and more. Speed training is often one of the most controversial and blatantly misunderstood topics in the world of running. Many runners think that going to the track and performing a grueling workout consisting of 400m and 800m repeats is going to build the raw speed to kick and finish strong at the end of a race. This concept is misguided, as there are many wrinkles to unfold in the world of specific speed development, even though it seems like it should be one of the most fundamental aspects of running. Through this episode, listeners will be presented with the true nature of speed development for distance runners and to maximize the adaptations while still prioritizing other facets of running fitness. I hope you all enjoy this episode of The Sunday Shakeout!

Anchor Podcast Page: https://anchor.fm/andrew-ma4

Contact Nicholas: thesundayshakeout@gmail.com

This episode of The Sunday Shakeout is arguably one of the most important, as it features a talk on one of the most fundamental, yet overlooked topic: strength training. Many runners think that running is all they need to build the necessary strength to support training. However, this is extremely misguided, as without strength training, runners will never realize their potential. Strength training helps prevent injuries by strengthening the muscles, joints, and connective tissues that help runners stay injury-resilient and ready for the impact forces of running. Strength training also increases running economy, power, and neuromuscular coordination. All of these are critical to getting faster and becoming the runner you know you can become. But how am I supposed to incorporate strength training in my busy life? That is a question, that along with a few others, are answered in this episode. I hope you enjoy this episode of The Sunday Shakeout!

This week's episode of The Sunday Shakeout is a global running update for January. Staying up to date in the world of track and field and running in general is essential. You can learn and lot from many races as well and being informed and entertained about who is the best in the world. In this episode, I go in-depth on some of the key recent races and some races to look forward to this season in 2023. This includes the New Year's Eve races in Spain and Italy, Jakob's quest at 3000m greatness, and the stacked Boston Marathon field. Global running updates are my favorite episodes because of the entertainment aspect. I hope you enjoy this episode of The Sunday Shakeout!

Anchor podcast page:

https://anchor.fm/andrew-ma4/episodes/Ep--2-Who-is-Nicholas-e1rdee1

Contact Nicholas:

Email: thesundayshakeout@gmail.com

This episode of The Sunday Shakeout features an open discussion between my dad and I. Sometimes it's nice to slow down and reflect on training and what you have done to go the distance you have. That is exactly what this episode it about. My dad and I will be discussing some of my biggest training mistakes and some adjustments I have made to set myself up for success. We will also be talking about misinformation in the running space, how to find factual content and spot misinformation. Additionally, we will provide reliable books and websites that runners can use to achieve their potential. Finally, my dad and I will be discussing some of the struggles we have as athletes and the mindset that we carry with us. I hope you enjoy this episode of The Sunday Shakeout!

This episode of The Sunday Shakeout features a training tutorial on the most fundamental phase of training: the base phase. The winter time is often the time of year where runners will be doing a lot of foundational training to prepare themselves for the track season. Without a base phase, they would suffer badly in their spring track season. However, a lot of runners think too narrowly about base training and that it is all easy running. This episode addresses why the Maffetone Method is ineffective, five key fundamentals to base training, and ways to build your endurance outside of running. It's time to think a little more broadly about base training. As Alberto Salazar talks about, training is like soup and if you exclude some ingredients, it becomes bland. I hope you all enjoy this episode of The Sunday Shakeout.

Contact Nicholas: thesundayshakeout@gmail.com

Official Podcast Page: https://anchor.fm/andrew-ma4

Happy New Year! Let's kick off 2023 strong by focusing on the fundamentals. This episode of The Sunday Shakeout features a deep dive into the world of running form. Running form is arguably the most important thing when it comes to running, meaning that it is everything. Improving your running form can have compounding, tremendous benefits, including improvements in running economy, reduction in injury risk, and giving you a feeling of gracefulness. However, I feel that proper running form is overlooked by many coaches and athletes, and they don't have a great idea of what proper form actually looks like. Lucky for you! By the end of this podcast, you will be more informed on some of the key factors to having good running form and how to improve your form, regardless of where you are at. Please enjoy this episode of The Sunday Shakeout!

This week's episode of The Sunday Shakeout features a cornucopia of running shoe reviews. Running shoes are arguably the most important piece of gear a runner can have. They support your legs and feet which is where the magic happens. Additionally, shoes can serve a variety of purposes, from daily training and cushion to speed work and racing. Furthermore, a good running shoe will keep you injury free and make you happy. In this episode, I give you listeners a variety of running shoe recommendations of all types like daily training and speed. It's all about finding what works best for YOU. I hope you enjoy this episode of The Sunday Shakeout!

Anchor podcast page:

https://anchor.fm/andrew-ma4/episodes/Ep--2-Who-is-Nicholas-e1rdee1

This week's episode of The Sunday Shakeout is a dive into the training of Jakob Ingebrigtsen. Jakob is apart of a Norwegian brotherly trio of middle-distance runners with Filip and Henrik Ingebrigtsen. All three are European champions in track and field and are some of the greatest distance runners of all time. Jakob, the youngest of the three, has had the most success of the three runners. Jakob is a champion at the world and Olympic stage. The big question is: what makes these three all compete an such an elite level? I hope you enjoy this episode of The Sunday Shakeout!

Anchor podcast page:

https://anchor.fm/andrew-ma4/episodes/Ep--2-Who-is-Nicholas-e1rdee1

This week's episode of The Sunday Shakeout is a global running update for December. Staying up to date in the world of track and field and running in general is essential. You can learn and lot from many races as well and being informed and entertained about who is the best in the world. In this episode, I go in-depth on some of the big races that have happened recently. This includes NXN, NCAA XC, and the Valencia Marathon. Global running updates are my personal favorite episodes because of the entertainment aspect. I hope you enjoy this episode of The Sunday Shakeout!

Anchor podcast page:

https://anchor.fm/andrew-ma4/episodes/Ep--2-Who-is-Nicholas-e1rdee1

This week's episode of The Sunday Shakeout is a tutorial about threshold training. This is what I call a "training fundamentals" episode. I explain what threshold training is, some workouts you can do, why it's important, and more. With some strategic threshold training and a little bit of patience, you can build your fitness to levels higher than you ever thought possible. I hope you enjoy this episode of The Sunday Shakeout.

Anchor podcast page:

https://anchor.fm/andrew-ma4/episodes/Ep--2-Who-is-Nicholas-e1rdee1

This week's episode of The Sunday Shakeout is a conversation between my dad and I of who I am. My dad interviews me about who I am as a runner and some of the perspectives I have on the sport, as well as what I am working on personally. I hope you enjoy this episode as it was a pleasure to have a conversation on the podcast with my dad.

This week's episode of The Sunday Shakeout is an introduction to the run road ahead. It features a brief description of my running background and how I have come to be who I am. Additionally, this episode talks about some of the goals of this podcast and the valuable information listeners with learn from it. I hope you enjoy this introduction and take it as a precursor to our wonderful journey ahead.