The Sunday Shakeout

In 2026, Ballard High School’s Cassidy Armstrong closed out her career as one of Washington’s defining distance runners. In late May, she delivered the defining performance of her high school career at the WIAA 3A State Championships, winning the 3200m in 10:13.69 to secure her first state title and complete an undefeated regular season campaign. Just weeks later, she went toe-to-toe with some of...

She'd never raced a track meet before her junior year. Eighteen months later, she was standing among the fastest high school middle-distance runners in America. The Ursuline School graduate and future UNC Tar Heel didn't grow up in the sport. Her athletic foundation came through swimming, gymnastics, and years of soccer, where speed was always her greatest weapon. When she finally gave tra...

In 2026, Indiana watched a barrier fall that had stood for generations. Noah Bontrager was the one who broke it. The Indiana standout, who is headed to Notre Dame this fall, capped off his indoor season by becoming the first Indiana high school boy to break four minutes in the mile, clocking 3:59.48 at New Balance Indoor Nationals to rank seventh all-time in U.S. high school indoor history. His mo...

Just over a year ago, Abigail Hennessy wasn't sure she'd race again. Today, the Westford Academy graduated senior owns three Massachusetts state records and has cemented herself as one of the premier high school distance runners in the United States. After returning from a two-week hospitalization and months away from competition, Hennessy stunned the country by running a then-personal bes...

Over three years ago, I started this show as a casual basement passion project. Now, The Sunday Shakeout has grown to be one of the top high school running podcasts in the nation. Unbelievable. A podcast, however, is only as good as its support system.  It's impossible to express, in words, how truly grateful I am for all of my friends, family, coaches, teammates, and every single guest and li...

Some athletes make headlines with their times. Others make you pay attention because of the story behind them. Elise Corr is quickly becoming both. The Seattle Prep standout claimed both the Metro League and District titles in the 1600 meters, then delivered the race of her season with a 4:55 to break a 26-year-old school record. She added a seventh-place finish at the WIAA Cross Country State Cha...

Before the podium finishes. Before the national meets. Before the breakthrough performances. There was just a kid who loved to run. Tahoma High School's Carson Stafford has been chasing that feeling since he was five years old. Now entering his junior year, the Tahoma standout has quietly developed into one of the top young distance runners in Washington State. This past May, Carson establishe...

15 state titles. A national championship relay. And a runner determined to prove that Washington, DC deserves a place in the national conversation. This week on The Sunday Shakeout, I sat down with Georgetown Visitation rising senior Abby Anstett. The Vienna, Virginia native has quietly built one of the most accomplished resumes in high school distance running. Competing for Georgetown Visitation...

This week on the podcast, in addition to a guest interview, is a special episode with my best friend and teammate on the Seattle Prep Boys Cross-Country Team. Nash Howard is a rising senior on the team, along with myself. This episode is very unserious and light-hearted. We discuss cross-country, pro runners in relation to Michael Jackson songs, and other nonsensical topics. I hope you enjoy this...

In 2026, Barrington High School's Mia Sirois cemented herself as one of the premier distance runners in the nation. The Illinois standout opened her year by winning the indoor national title in the 5,000 meters before carrying that momentum into the outdoor season. Already known as one of the country's top young talents, she continued to raise the standard with every race. At the IHSA Stat...

As a freshman, Kingston Shillito ran 20 miles to prove a point. Not because his coaches told him to. Not because it was on the training plan. Just because he wanted to show he could do it. That story tells you a lot about who Kingston is. The Franklin High School senior has quietly developed into one of the top distance runners in Washington. This spring, he captured the WIAA 3A State Championship...

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

At just 15 years old, Olympia High School’s Quenton Lanese has already built one of the most decorated age-group running résumés in American distance running history. The Washington freshman has spent years rewriting record books. From holding the 12-year-old world record in the mile and two-mile to setting multiple national age-group records in the 1500m and 3000m, Quenton's talent has been evide...

At Niwot High School, winning has become part of the standard. But somehow, they’ve found a way to keep it fun. Quinn Sullivan is a junior from Niwot, Colorado, and one of the top distance runners in the Class of 2027. He’s run 1:49 for 800m meters, 4:04 for 1600m, 8:41 for 3200m, and 14:34 for 5K cross country . Last fall, he placed 5th at Nike Cross Nationals , helping Niwot capture its second s...

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

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

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

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

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

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

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

***SOLO SERIES EPISODE #2*** This week’s episode is the second iteration of the new solo podcast series. I decided to film this as a video podcast for a fun twist. I discuss a lot of topics completely unrelated to running, including my lifelong love for motorsports, my thoughts on regret vs. gratitude for past experiences, and my current projected path for college- and career-related decisions in...

***SOLO SERIES EPISODE #1 *** I announced on Instagram last week that the show is temporarily going on a hiatus from guest interviews. My life has many competing priorities. Despite my obsession for this podcast and the joy I derive from having weekly conversations with the top high school athletes in our sport, podcasting is not my full-time job. I am a student, athlete, teammate, friend, and son...

First kilometer. Out in front. Everything clicking. Then the race turns, and the season suddenly feels different. Malachi Schoenherr is a senior who’s built his career on patience, discipline, and trust in his process. Being a two-time Oregon State Champ, he’s been one of the most consistent front-runners in the Northwest for years. And this season tested that identity. After finishing 2nd at the...

This is not a running episode. Not even close. But something so important happened in my life that I had to make an episode about it. I went on the Kairos retreat with ~90 of my classmates at Seattle Prep. Kairos is one of those things where if you know... you know. It was four days of stillness, honesty, and sitting with questions I usually outrun. I opened up about struggles I tend to keep burie...