The Sunday Shakeout

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 r...

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 Sophom...

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...

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...

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 y...

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 rac...

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...

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 th...

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 transfor...

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 Champions...

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 consisten...

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 re...

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 even...

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...

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, a...

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...

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...

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 Podca...

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 Web...

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 coach...

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 caree...

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 runni...

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 w...

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....