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.

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.com⁠ Instagram: ⁠@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.com⁠ Instagram: ⁠@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 Semling In 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 running Before 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 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!

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.com⁠ Instagram: ⁠@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.com⁠ Instagram: ⁠@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.com⁠ Instagram: ⁠@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!

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!

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.com⁠ Instagram: ⁠@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 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'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 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'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