Sunday Dinner

This week on Sunday Dinner, we’re joined by two generations of Madison West cross country coaches: Tom Kauffman and Caleb Wilson.A good coach can build a winning team. A great coach can build a community.That’s what TK showed both Caleb and me when we ran for him, and now we get to hear Caleb’s perspective as the new head coach at Madison West. This conversation is full of nostalgia for me, but it was also fascinating to reflect on how much the landscape of high school running has changed over the past decade.We discuss how coaches are navigating the evolving world of running technology, training methods, and information sharing, while staying grounded in the principles that matter most. For both TK and Caleb, it always comes back to the same goal: creating a community of lifelong runners.I’m grateful for what these two are doing for the sport and for the thousands of athletes they’ve taught that “You can’t get there without getting there.”Contact us at [email protected] written and recorded by Tim Gibson

This week on Sunday Dinner we talk about sodium bicarbonate. It seems like everyone's trying it, and at many different disciplines from the 400 to the marathon. But what is it best for? How do you use it? Why should you use it? We explore how it works, what the research suggests are the best use cases and my own personal experiences. Despite its recent popularity there is almost 100 years of science exploring this supplement and more ways to use it rather than just a pre-packaged, pre-dosed system. I learned something new and I hope you do too, enjoy!Grgic, J., Pedisic, Z., Saunders, B. et al. International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance. J Int Soc Sports Nutr 18, 61 (2021). https://doi.org/10.1186/s12970-021-00458-wContact us at [email protected] written and recorded by Tim Gibson

This week on Sunday Dinner we are joined by Adrian Wildschutt. Adrian takes us through his amazing running career so far. From getting dragged to his first cross country practice by his older brother Nadeel to the Olympic 10k final Adrian's humility and humor are on full display! In this episode he talks about his gratitude for his parents, his disastrous Jimmy Johns experience and his recent foray onto the roads. I hope you enjoy this conversation as much as I did! Look out for Adrian's book Change of Pace coming this October!Contact us at [email protected] written and recorded by Tim Gibson

This Week on Sunday Dinner we talk more about biking. This time with more specifics on how you could substitute cycling for different types of running workouts. We cover aerobic rides, long and short interval work and active recovery. Hope you enjoy!Contact us at [email protected] written and recorded by Tim Gibson

This week on Sunday Dinner we talk about some recent races and the ensuing drama! Starting with my dad's 106 mile bike race where he cuts down a 7 minute lead for the win (in his old age group). We discuss the wrong turn at the USATF Half Marathon Championships and dig into the rulebook regarding the disqualification in the NCAA Indoor 3000m. Certainly not what anyone wanted but lots to talk about, hope you enjoy!Contact us at [email protected] written and recorded by Tim Gibson

This week on Sunday Dinner we talk biking! In a true Hacker Sunday dinner it would be pretty easy to get someone talking about their various bike components. Luckily or unluckily, depending who you are, that is not what we cover. Instead we see what science has to say about using cycling as a cross training tool for running. Past it being generally a good way to improve aerobic capacity we bring up more questions than answers. We get into specifics of the physiological differences between running and cycling and consider what implications those could have on a cross training athlete. I learned a lot and hope to apply it to my own training as soon as possible. Hope you enjoy!Contact us at [email protected] written and recorded by Tim Gibson

This week on Sunday Dinner, we're joined by my teammates Paige Wood and Florence Caron. The new training duo talks about their shared goals and how their complementary strengths will help one another. They share insights on building an effective partnership, the challenges of altitude training, and lessons learned from their coaches over the years. Though their running backgrounds differ, both bring deep joy to the sport—and they’ll be a fun duo to watch on the circuit.Contact us at [email protected] written and recorded by Tim Gibson

This week on Sunday Dinner, we talk injury. I explain about what's going on with my foot, and how I figured out what's going on with my foot. My dad takes us through the healing process of a torn plantar and a surgerized plantar in a way only a nerdy scientist would. I take a moment to complain about my sewer issues and we close with a discussion about the mental side of injury and identity in sport. Every runner is going to get injured at some point, so you have to figure out what to do about it. Mostly, you just have to let it heal (which is surprisingly hard). Hope you enjoy!Contact us at [email protected] written and recorded by Tim Gibson

This week on Sunday Dinner we discuss the intricacies of altitude training for elite endurance athletes. We review a paper that explores periodization of altitude training, focusing on the benefits of multiple periodized exposures, optimal timing for race performance, and the importance of monitoring adaptation and stress responses. We find that although individual differences must be considered the science supports cycles of altitude and sea level training blocks. I learned a lot and hope you enjoy!Contemporary Periodization of Altitude Training for Elite Endurance Athletes: A Narrative ReviewIñigo Mujika, Avish P. Sharma, Trent StellingwerffContact us at [email protected] written and recorded by Tim Gibson

This week on Sunday Dinner, we’re joined by my teammates Ahmed Muhumed and Wesley Banguria Kiptoo who are fresh off the World Cross Country Championships. We start by breaking down their qualifying at the U.S. Championships. They share what it was like competing on the world stage and reflect on representing the USA as immigrants. From elite racing to identity, pressure, and pride—this one goes deep.Also… let’s add cross country to the Winter Olympics already.Contact us at [email protected] written and recorded by Tim Gibson

This week on Sunday Dinner, we recap the two races I ran to close out the year: an unexpected road 10K in El Paso and the USATF Cross Country Championships. Along the way, my dad shares some parallel racing experiences, including the full story of the short-lived NFL Pro-Bowl road racing series that he and his friends single-handedly shut down after its inaugural year. We also dive into the context behind his only US Cross Country title in Portland—the same year I was born.We close out the episode with a plea to add cross country to the Winter Olympics. I loved hearing these stories and hope you enjoy them too. Contact us at [email protected] written and recorded by Tim Gibson

This week on Sunday Dinner, we dive into the science behind Nomio, a broccoli-sprout–derived supplement with promising effects on exercise performance and recovery. We break down research on glucosinolates and their influence on oxidative stress, lactate buildup, and blood-glucose regulation during training. We also explore what these findings could mean for athletes, the importance of cruciferous vegetables in a balanced diet, and our own experiences using Nomio for recovery. Ultimately, we examine the benefits, discuss the risks, and try to answer the big question: How can Nomio be used most effectively to support training?Contact us at [email protected] written and recorded by Tim Gibson

This week on Sunday Dinner, we’re joined by Ben Eidenschink and Alicia Monson, two frequent Sunday dinner guests from our college days. Between Ben’s dry humor and Alicia’s infectious laugh, they’re always a joy to chat with.They’re back in Madison and join Tim at the table as we talk about how they support each other in the pursuit of elite running—touching on everything from nutrition, coaching, and training to college memories and the ever-unanswerable question: How many is too many running shoes?Ben and Alicia are simply great people who want to run fast, and this episode captures their energy, humor, and heart.Contact us at [email protected] written and recorded by Tim Gibson

This week on Sunday Dinner we talk about the Wisconsin State Cross Country Meet! We take a look back at the event’s history — including our own family history at the meet — before breaking down this year’s results and swapping some of our favorite stories from over the years. Hope you enjoy!Contact us at [email protected] written and recorded by Tim Gibson

This Week on Sunday DinnerThe whole family’s gathering in Albuquerque — including the matriarch herself, Grandma Hacker! She shares stories about growing up without the opportunity to play organized sports, yet still finding creative ways to stay active and challenge herself physically. We dive into how her determination influenced generations of Hackers — from her kids to her grandkids — shaping their own relationships with sports and movement. My mom and siblings jump in to share their athletic beginnings, inspirations, and a few fun family memories along the way.It’s a true Hacker family Sunday dinner, and with about half our listeners being family, we figured you'd enjoy this one.Contact us at [email protected] written and recorded by Tim Gibson

This week on Sunday Dinner, my dad and I dive into the science and potential of tart cherry juice as an ergogenic aid. Tart cherry juice has been getting attention for its possible benefits in muscle recovery, reducing inflammation and oxidative stress, and even improving sleep quality. With a deep body of research behind it, we explore how it might fit into your training and recovery—especially during intense blocks or in the lead up to or between races.I learned a lot making this episode, and I hope you do too.Music written and recorded by Tim Gibson

This week on Sunday Dinner, we’re joined by another of my dad’s pro training partners, Rod DeHaven, and his son Addison. Both are accomplished runners turned coaches, and they bring valuable insight into the sport—from their own careers and from working with athletes. At one point, Addison takes the reins and grills us on our thoughts about bicarbonate and double threshold training. We also trade college running stories and revisit some epic showdowns between Rod and Tim—and even Rod and Addison. It’s a fun, wide-ranging episode that we had a blast recording. Hope you enjoy it as much as we did!Contact us at [email protected] written and recorded by Tim Gibson

This week on Sunday Dinner we are joined by Mark, Katrina, and Will Coogan, a talented family of runners and engaging house guests. They dive into a heartfelt conversation about the world of running, coaching, and family. Olympian and renowned coach Mark Coogan shares his journey through elite athletics and how he instilled a lifelong love for the sport in his children. Together, the Coogans reflect on their paths to professional and college running, the emotional highs and lows of competition, and the powerful role of support and collaboration in both coaching and family life. With a strong focus on keeping running fun and passionate, they offer valuable insights and advice for young athletes, parents, and anyone looking to find joy in the sport.Hope you enjoy, contact us at [email protected] written and recorded by Tim Gibson.

This week, we dive into the world of ketone supplementation.While ketones are already known to be beneficial in certain disease states and are commonly used by cyclists, we explore their potential to enhance running endurance performance, recovery, and cognitive function.Taken either acutely or chronically, ketone bodies act as an alternative fuel source — allowing the body to spare glucose during endurance exercise and potentially reduce protein breakdown during recovery. While the mechanisms are promising, the research so far is mixed.We discuss where ketone supplementation might be most effective, and which applications and research directions we're most excited about.If you're curious about using ketones to support your endurance training and performance, this episode gets into the key nuances and considerations you'll want to keep in mind.Contact us at [email protected] written and recorded by Tim GibsonArticles discussed:Perspective: Ketone Supplementation in Sports—Does It Work? Pedro L Valenzuela ,  Adrián Castillo-García , Javier S Morales , Alejandro Lucia Nutritional ketosis alters fuel preference and thereby endurance performance in athletes PJ Cox, T Kirk, T Ashmore, K Willerton, R Evans, A Smith, AJ Murray, B Stubbs, J West, SW McLure, et al.

In this episode, Olin and Tim Hacker sit down to reflect on how they got their start in running, the role their family played in shaping that journey, and their first cross country races on the grass in Wisconsin. They dive into what it was like learning how to race, how to gauge effort, and those early breakthrough moments that opened their eyes to what they were capable of. It’s a conversation rooted in hometown memories, where the love of the sport—and the values that came with it—were passed down one stride at a time.Contact us at [email protected] written and recorded by Tim Gibson

This week on Sunday Dinner, we’re joined by teammates Matt Wilkinson and Isaac Updike to talk about their rollercoaster 2025 season. Both started the year strong — hitting personal bests and the world standard — but finished 4th and 5th at the U.S. Championships, just outside of qualifying for the World Championships in Tokyo. Or at least, not yet.With one spot on the U.S. team still up in the air — and Matt recovering from a broken foot — the guys are left to navigate a difficult decision: who will run in Tokyo?We talk through Matt’s decision-making process, Isaac’s best season yet, and how they’ve supported each other along the way.Pull up a chair for a unique story, some laughs, and a look at what it’s like to chase big goals alongside a competitor and friend.Contact us at [email protected] written and recorded by Tim Gibson

In this episode, we dive into several scientific articles exploring how athletes perceive pain — and what factors shape that experience. We discuss the influence of fear, mindset, and training volume, and how these elements can either amplify or dull pain during performance.Together, we distill what we’ve learned from both science and lived experience and explore how runners can apply these insights to better understand and manage discomfort during competition.Hope you enjoy this one! If you have any questions, email us at [email protected] written and recorded by Tim GibsonArticles discussed:Pain Processing in Elite and High-Level Athletes Compared to Non-athletesSusann Dahl Pettersen, Per M Aslaksen, Svein Arne PettersenNeural mechanisms of pain processing differ between endurance athletes and non-athletes: A functional connectivity magnetic resonance imaging studyMaria Geisler, Alexander Ritter, Marco Herbsleb, Karl-Jurgen Bar, Thomas WeissMarathon runners' reaction to potassium iontophoretic experimental pain: pain tolerance, pain threshold, coping and self-efficacyM.H. Johnson, J. Stewart, S.A. Humphries, A.S. ChamovePain perception in athletes compared to normally active controls: A systematic review with meta-analysisJonas Tesarz, Alexander K. Schuster, Mechthild Hartmann, Andreas Gerhardt, Wolfgang EichDevelopment of the Fear of Pain Questionnaire-IIID.W. McNeil, A.J. Rainwater III

In our very first episode, we introduce the podcast, share our vision, and talk about what listeners can expect in future episodes. Then we begin the storytelling by reminiscing on our NCAA Championship experiences. Thanks for listening! If you have any questions, email us at [email protected] written and recorded by Tim Gibson