The Sunday Shakeout – Details, episodes & analysis

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