All Episodes
The Sunday Shakeout — 212 episodes
Ep. 211 - The Biggest Postseason Bounce-Back of 2026: Notre Dame Freshman & 1:48 800m Runner Owen Horeni
Ep. 210 - Some Thoughts Before My Senior XC Season
Ep. 209 - He Trained For a Half Marathon at 10 - Then Became a 2X 800m National Champ
Ep. 208 - From Falling While Leading At The State Meet to 2X NXN Team Champ | The Hunter Robbie Special
Why I Left Strava Before My Senior Season
Ep. 207 - The Fastest Mississippi HS Runner of All Time: Running Free and Surmounting the Pressure with 8X MS State Champion Andrew Brown
Ep. 206 - Inside the Mind of 2X 800m National Champion Reagan Moore
Ep. 205 - The Blueprint for XC Team Success: What it Takes to Build a Dynasty with CDA's Wyatt Carr
Ep. 204 - Inside the Undefeated Senior Track Season of WA 3200m 3A State Champion Cassidy Armstrong
Ep. 203 - Jane Hickey Ran the 6th All-Time U.S. HS 600m With 1 Year of Training | From Soccer Player to UNC T&F Commit
Ep. 202 - The First Ever Indiana HS Sub-4 | Shipshewana, Indiana's Noah Bontrager
Ep. 201 - From Hospitalization to 9X State Champ & 7X All-American: The Story of Abby Hennessy
EPISODE 200 | Immense Gratitude, Deep Reflections on Running, Plans for the Show
Ep. 199 - Breaking a 26-Year-Old School Record | The Next Northwest Great: Seattle Prep's Elise Corr
Ep. 198 - Marginal Gains & Being a Student of the Sport With the Fastest Washington Sophomore | Inside the Mind of Carson Stafford
Ep. 197 - The Most Underrated Region in the Nation: Sitting Down with 15X DC State Champ Abigail Anstett
NASH HOWARD SPECIAL EPISODE | Cross-Country, Teammates, Kirkland, Michael Jackson
Ep. 195 - From 5-Month Injury to National Title & State Record: The Story of Mia Sirois
Ep. 194 - Newly-Crowned WA 3A 3200m State Champ Kingston Shillito
LIFE UPDATE: Burnout & "Monk Mode", Positivity & Authenticity, End-of-Season Reflections
Ep. 192 - The Fastest High School Freshman of All Time: A Candid Conversation with Quenton Lanese
Ep. 191 - The Mindset Behind The Top High School Program In the Nation: A Candid Conversation With 2X NXN Team Champ and 8:41 3200m Runner Quinn Sullivan
SOLO SERIES: EP 9 | 9:38 3200m, Achilles Rollercoaster, Big Confidence Heading Into Postseason
SOLO SERIES: EP 8 | Big Win In the 3200m, Moving In the Right Direction, Best Shape of My Life
SOLO SERIES: EP 7 | Spring Break Recap, UT Austin vs Rice, Insane Fitness, the Retrospective Humor of Tragedy
SOLO SERIES: EP 6 | ATX, Solid Training, and Dissatisfaction in the Sport
**MY ENTIRE RUNNING CAREER** | PART 2: HIGH SCHOOL
** MY ENTIRE RUNNING CAREER ** | PART 1: 2020-2023
SOLO SERIES: EP 3 | Seattle Prep Olympic Week, Student Government Elections, & Maslow's Hierarchy of Needs
SOLO SERIES: EP 2 | My Love for Motorsports, Ankle Sprain Recovery, Thoughts on Regret & College Decisions
SOLO SERIES: EP 1 | Sprained Ankle 1 Week Before Track, Perspective, & The Rhythm of Life
Ep. 181 - Catching Up With Oregon's Finest: 2X Oregon 6A State Champ and BYU Commit Malachi Schoenherr
love has won: deep reflection of K71
Ep. 179 - 2026 is Already Flipping The Script: Jakob's Surgery, Sam Ruthe's 3:48, & The Future of the 1500m
Ep. 178 - The Story of the WA 3A XC Runner-Up | Washington's Next State Champion: Leroy Lozano Meija
Ep. 177 - When Patience Pays You Back: The Story of One of America's Most Versatile HS Athletes | Sitting Down with 800m State Champ & NXN Qualifier Xavier Richardson
Ep. 176 - The Greatest XC Comeback Story of 2025: From Hip Stress Fracture to NXN All-American | The Cassidy Armstrong Story
Ep. 175 - The Most Talented HS Miler in the Nation: The Rise of 4:01 Miler, 5X State Champ & NBNO Champ Carter Smith
Opening Up About 2026 & What the New Year Means - My Life Outside of Our Sport
Ep. 174 - Team Over Everything: The Rise of Rowan Saccke | Scoring the Lowest Points in Texas 6A XC State History
Ep. 173 - The Failures Teach More Than The Successes Ever Will: The Mikah Peters Story
Ep. 172 - Excellence is Boring Before It's Impressive: Winter Training 2026, High Mileage, The Last Chance
Ep. 171 - The Biggest Junior Breakout XC Season of 2025 | Catching Up With Newly Crowned Oregon XC State Champ & NXN 23rd Place Yosuke Shibata
Ep. 170 - The Next Great Northwest Talent: How Miro Parr-Coffin Forced His Way Into the Front of Northwest XC While Conquering the National Wrestling Stage
Ep. 169 - Cohen Butler is the Next Owen Powell: Inside the Rise of America's Most Underrated Threat
some thoughts about my junior xc season
Ep. 166 - 250 Meters to Glory: The Rise of 3X Rhode Island State Champ & UVA Commit Sean Gray
Ep. 165 - The Rise of The #2 HS Individual In The Nation: Sean Fries on Winning an XC State Title, Running it Back at NXR, Being a Multi-Sport Athlete, Self-Doubt, And Being True to Yourself
Ep. 164 – Redemption and Rise: How Jesuit’s Kellen Williams Is Leading the #2 Team in the Nation Toward History
Ep. 163 - 2X National Champ & Former Teammate of Jane Hedengren: Chasing NXN Glory With Lily Alder
Ep. 162 - When The Results Don't Match The Work: Believing Through The Slump In My Junior XC Season
Ep. 161 - The Heir to the Throne of Oregon 5A XC Dominance: The Rise of #2 Oregon 5A XC Returner Ty Cirino
Ep. 160 - Track 10Ks, Double Threshold, EASY Easy Days & Race Day Nerves With Brooks NIL Athlete Isaac Benjamin
Ep. 159 - WHEN WILL THE SICKNESS END?! Another Viral (Infection) Episode | 2025 WC, Thoughts On Jakob Ingebrigtsen & Courage Is The Greatest Virtue
Ep. 158 - The Most Poised High Schooler in the Nation | A Conversation with Asher Oates (#24 Ranked, State Champion, 14:44 5K XC Runner)
Ep. 157 - From 2X NXR Team Champs To Fastest Freshmen Twins In the NCAA: The Rise of Max and Zack Cervi-Skinner
Ep. 156 - *SICK SUNDAY* Training Update, Why Wisdom Contradicts Itself, Praying For Times Like These
Ep. 155 - The Most Underrated Runner In the PNW | Bad Luck, Nothing To Lose, & 2 State Titles with Dylan Weniger
Ep. 154 - The New Generation Of High School Superstars: Sitting Down With 4:12 miler, NON Emerging Elite Mile Champ, & Rising Junior Yosuke Shibata
Ep. 153 - From NXN Champ To Breakout Freshman NCAA Season— The Rise of Wake Forest’s JoJo Jourdon
Ep. 152 - Double Threshold, Altitude, & the Journey to a 13:53 5K & 28:48 10K | A Deep Dive with Duke's Will Purnell
Ep. 151 - How To Become A 6X STATE CHAMP & NATIONAL CONTENDER From A Town of 7,000 People: The Story of Illinois' Sunny Weber
Ep. 150 - Back With A Solo Podcast! Best Shape I've Ever Been In, Podcast Updates, & Why Uncertainty Is Essential
Ep. 149 - The Comeback Is Personal: The Story of D1 Runner Blake Reynolds
Ep. 148 - How To Adapt From Being a Middle School WR-Holder to the Most Competitive HS Scene Of All Time: The Return of Erik Semling
Ep. 147 | SATURDAY SUMMER SPECIAL | What It's Like To Be In The Trenches Of Track & Field With CIF State Champ, NXN Qualifier, & UCLA Commit Aydon Stefanopoulos
Ep. 146 - The Joy In Experiencing The Highs And Lows With NXN All-American & 3X Colorado 800m State Champ Rosie Mucharsky
Ep. 145 | MIDWEEK SUMMER SPECIAL - Inside The Career Of A 2X National Champion & National Record-Holder With Herriman Stud Tayshaun Ogomo
Ep. 144 - What It's Like To Have "Unfinished Business" As a 4:02 Miler, 2X FLXC All-American, & World Mountain Running Champion With Benji Anderson
EP 143 - WEEKDAY SUMMER SPECIAL | What It Takes To Be An Oregon Duck With State Champion & NXN Qualifier Jack Meier
Ep. 142 - Top Rising Junior & NXR Team Champ Wyatt Carr On Taking It To The Next Level, The Road To NXN Champ
Ep. 141 - Work Hard, Have Fun: Inside The Mind Of Rising HS Star Nash Howard
LIFE UPDATE - Current State Of The Show, Long-Term Plans, Life Lessons Learned Recently
Ep. 139 - The Future Of The Sport Of Running: A Running Masterclass With MS Superstar Brayden Domont
Ep. 138 - Chasing Senior State Glory And The Elusive Sub-4 Barrier With 4:04 Miler Kade Brownell
Ep. 137 - The Story of 18x Louisiana State Champion Aiden Monistere
Ep. 136 - The Return of SOPHOMORE Back-to-Back 800m Texas State Champ: Cooper Lutkenhaus on Mental Prep, Going B2B, And More!
Ep. 135 - Running 14:46 5K XC In Your First Year Training With Footlocker All-American Yohanes vanMeerten
Ep. 134 - From European XC To Making All-Time UO Lists: Inside The Life Of 15:31 5K Runner Anika Thompson
Ep. 133 - An Open Conversation With Stanford's Thomas Boyden: The Love for Competition, Transferring To BYU, Top-10 Stanford All-Time, And More
Ep. 132 - The Mental Side Of The Sub-4 Quest With 4:01 Miler Corbin Coombs.
Ep. 131 - High School Brooks NIL Panel: Ben Crane, Alexa Matora, Vince Recupero, Victoria Rodriguez
BONUS EPISODE | Special Guest: Nash Howard
Ep. 129 - Inside The Mind of D1 Commit & 2x State Champ: The Return of Malachi Schoenherr
The Comeback EP 4 | Back From The Dead, Lost 7 Pounds, Walk-Jog Progression
The Comeback EP 3 | Back To Running Soon, Doctor vs. PT, Letting Go
Ep. 126 - FLXC All-American & 3x Mt. SAC Winner: Trey Caldwell On Breaking Records, Obsession, And The 400m
The Comeback EP 2 | Big Update on the Knee, Favorite Part Of Recovery, Start Of Track Season
HS Girls Northwest Panel Episode: Sophia & Victoria Rodriguez, Ellery Lincoln, Cassidy Armstrong, Emily Wisniewski, Chloe & Hannah Huyler
HS Boys National Panel: Owen Powell, TJ Hansen, Charlie Vause, Jack Graffeo, Caden Leonard
Ep. 122 - From 19:25 to 15:11 5K XC: D1 Commit Nick Gargano On What It Takes To Win
The Comeback EP 1 | Thoughts On Hip Strength, First Time At PT, The Empty Void
Washington State 4A Panel With Isaac Benjamin & Connor Rickey
Ep. 120 - Unpacking My Knee Dislocation & Thoughts On The State Of Track And Field
Ep. 119 - Catching Up With Michael Maiorano: Sharing Insights On Success, Purpose, Winning A National Title, Running For A NCJAA School
Ep. 118 - Insights From 1:47 800m Runner & Sophomore Superstar Cooper Lutkenhaus: What It Takes To Be The Best, How He Handles Pressure, Solo-ing a 1:52 In December, And More!
Ep. 117 - An Open Conversation With The Fastest Sisters In High School: Sophia & Victoria Rodriguez On Winning Back-to-Back State Titles, The Future Of Their Relationship & Much More
Washington 3A State Panel With Owen Powell, Vince Recupero, Kade Brownell, Hudson Atrosh
Ep. 114 - From Crawling To The Finish To NXN 2nd Place | Inside The Life of D1 Commit TJ Hansen
Ep. 113 - 13 Biggest Lessons From 2024 & BIG ANNOUNCEMENT!
Ep. 112 - From Setback To 12th At RunningLane | Inside The Mind Of Freshman State Champ Erik Semling
Ep. 111 - Footlocker West Champion Cassidy Armstrong On What It Takes To Win
Ep. 110 - NXN Champion Charlie Vause | Rock Bottom To National Champion
Ep. 109 - Inside The Olympic Dream With UA Baltimore Distance's Willy Fink
Ep. 108 - Breakdown Of The 2024 World Athletes Of The Year
Ep. 107 - Inside The Lives Of The Fastest Twins In Oregon: Chloe and Hannah Huyler
Ep. 106 - From Marathons to Mindset: Andy Raynor (The FOD Runner) on Running Fast and Building a YT Empire
Ep. 105 - "Bigger Than The Moment": The Chase For The 3-Peat | SPXC Washington State Meet Review 2024
Ep. 104 - Inside The Mind of The #1 NXN Returner & 5x State Champ: Manny Putz
Ep. 103 - From Bottom To Top: Sophomore XC | 100 Second PR, Setbacks, Varsity???
Ep. 102 - From 26:40 to 18:34 5K in High School: The Story of Sam Kurtz
Ep. 101 - 2x Leadville 100 Winner Adrian Macdonald on Ultramarathons, Mental Toughness, and Loving the Sport
100th EPISODE CELEBRATION!!! + Reaction to Episode 1
Ep. 99 - From Not Running To Berlin Marathon In 3 Weeks: Rene Aldrich On Running For More Than Times
Ep. 98 - An Open Conversation With Top 25 Freshman Adam Foley
Ep. 97 - How Strength And Mobility Work Keeps You Healthy & Makes You Faster With Brent George | Insights From G4 Athlete Co-founder
Ep. 96 - From Running a 4:40 Mile In High School To 3:58 in College: The Story of Ben Nagel
Ep. 95 - Redefining Success & Embracing Life And Faith With D1 Athlete Michael Maiorano
Ep. 94 - The Runners Central Founder Julian Guinane On Building A Running Media Empire & Overcoming A Rare Heart Condition
Ep. 93 - From Stress Reaction To Being On the Verge Of A Breakthrough: Andre Mathew On Hard Work, Perseverance, And Injuries
Ep. 92 - Recapping Track & Field at the 2024 Paris Olympics With 14-Year Old Phenom Erik Semling
Ep. 91 - Insights on Hard Work & Toughness From 2x State Champion Ezra Teeples
Ep. 90 - The Chase for Greatness | Inside the Life of 3rd Place NXN Finisher Emily Wisniewksi
Ep. 89 - Debunking the BIGGEST Running Myths | Training, Nutrition, Recovery...
Ep. 88 - Staying Humble and Keeping it Fun with Malachi Schoenherr
Ep. 87 - Inside the Life of an Elite Triathlete & Runner | Porter Middaugh of Project Podium
Ep. 86 - Notre Dame's CJ Singleton on Racing NCAAs, Teammates, and Enjoying the Journey
Ep. 85 - Breaking Records & Chasing Greatness with Tayvon Kitchen
Ep. 84 - An Open Conversation with High School Star Alexa Matora
Ep. 83 - Embracing Change and Finding Joy in the Sport with Anna Callahan
Ep. 82 - 14-Year Old: Erik Semling on Running Fast, Recovering, and Becoming World-Class
Ep. 81 - Chasing the Process (And a Sub-4 Mile) with Owen Powell
Ep. 80 - Rebecca O'Keefe on Winning the Triple Crown at State, Committing to the University of Tennessee + Tearing her Plantar Fascia
Ep. 79 - An Open Conversation with Boston College's Will Purnell: High School, Stress Reaction, Comeback Story
Ep. 78 - Behind the Scenes of Success with University of Notre Dame's Josh Methner
Ep. 77 - Inside the Mind of the 5th Fastest Freshman in the Nation, Henry Herb
Ep. 76 - Sophomore Superstar Malachi Schoenherr: Running a 4:10 Mile & Nuturing a Passion for Running
Ep. 75 - An Inside Look into the Freshman Year of D1 Runner Will Schneider
Ep. 74 - NAU Rising Star Zack Munson on Team Culture, Double Threshold, Chasing Greatness
Ep. 73 - Chasing Records and Dedication with Dylan Rowell
Ep. 72 - State Champion Parker Mong on UW, New Balance, Trusting the Process, and more
Ep. 71 - Dr. Lisa Mitro on the Role of Prehab and Strength Training in a Runner's Program
Ep. 70 - Sisterly Success with Sophia & Victoria Rodriguez
Ep. 69 - Mastering Intensity and Zones with Phil Batterson | Optimize your Physiology
Ep. 68 - Chasing Dreams with Vince Recupero
Ep. 67 - Behind the Scenery: The Intersection of Trail Running and Media with Nick Danielson
Ep. 66 - Honoring Kelvin Kiptum | Marathon Greatness, Impact, and Lessons Learned
Ep. 65 - Owen Powell | 4:06 Mile, Embracing Relaxed Mindsets, and Glimpses into the Upcoming Track Season
Ep. 64 - Conquering the Marathon, Consistency, and Running for Happiness with Rene Aldrich
Ep. 63 - Mastering the Basics: Unveiling Systems Over Goals in Running Success
Ep. 62 - Jack Henzke on Qualifying for NXN, Recapping the Season, COMMITTING TO NOTRE DAME, and more
Ep. 61 - How to MASTER Your Winter Training | Winter Running Tips
Ep. 60 - Coach Walker of Seattle Prep | BACK-TO-BACK State Titles, Coaching Young Athletes, Team Culture
Ep. 59 - Overtraining Revisited | Prevention and Monitoring Methods, Recovery Strategies
Ep. 58 - Busting 5 Common Running MYTHS | Don't Find These Under the Christmas Tree
Ep. 57 - Straight from the Mic (unedited): Tips for Training While Sick
Ep. 56 - Break FREE of Conventional Training "Rules" | Train With Intent | 80/20?
Ep. 55 - Road to Redemption | Winter Training 2023
Ep. 54 - BANISH The Injuries | Strength Training for Injury Prevention
Ep. 53 - Aerobic and Neuromuscular Training | Don't JUST Run
Ep. 52 - Improving Year After Year | LONG-TERM Outlook
Ep. 51 - WIAA State Cross Country Championships 2023 | State Champs
Ep. 50 - Periodization 101 | How to PERIODIZE Your Training
Ep. 49 - The BEST RESULTS Are Found by Training the Way That Works BEST For YOU
Ep. 48 - Zone 2 Training | Does it Really Work?
Ep. 47 - Running Shoes 101: You Know 'Em, You Love 'Em
Ep. 46 - VO2 Max Training | Time to Sharpen Up
Ep. 45 - Training Review: Consistency in Life Improves Consistency in Running
Ep. 44 - Fueling Your Stride: Nutrition Tips for Peak Running Performance
Ep. 43 - How to EXECUTE Your Training - An Important SKILL
Ep. 42 - Recapping the Thrills: World Athletics Championships Review
Ep. 41 - SLEEP: The #1 Performance Enhancer
Ep. 40 - Intro to Overtraining: Understanding Overtraining, Signs and Symptoms
Ep. 39 - Training Age 101: Train Smarter
Ep. 38 - Training Review: Freshman Year Summer Training
Ep. 37 - The Big Dance: How to NAIL Race Day
Ep. 36 - Fartlek Training: SPICE Things Up
Ep. 35 - Heart Rate Training: A New Realm of Performance
Ep. 34 - Hit the Hills! | A Comprehensive Guide to Hill Training for Runners
Ep. 33 - Navigating the Cross-Training Conundrum for Distance Runners
Ep. 32 - Crafting Your Path to Success: A Guide on Building Effective Training Plans
Ep. 31 - Optimize Your Training | Deep Dive Into Self Assessment | Part 2
Ep. 30 - Unlock Your Potential: A Comprehensive Self-Assessment Guide for Runners | Part 1
Ep. 29 - Powerful Milestone: Celebrating 1000 Plays with a Quick-Start Guide to Weightlifting
Ep. 28 - Strategic Mileage Building: How to Utilize “Baseline Mileage”
Ep. 27 - Optimizing Hydration: A Runner's Essential Guide
Ep. 26 - Foundational Training Principles | Milers to Marathoners
Ep. 25 - Performance Unleashed: Advanced Strategies for Mastering Intensity | Part 2
Ep. 24 - Mastering Intensity: Unveiling Strategies for Optimal Performance | Part 1
Ep. 23 - Global Running Update April 2023
Ep. 22 - Endurance Odyssey: Conquering the Miles in the Long Run
Ep. 21 - Training Intensity Distribution - TID
Ep. 20 - The Trendy Term: Recovery
Ep. 19 - Tapering 101 (UNEDITED)
Ep. 18 - The Training of Eliud Kipchoge
Ep. 17 - Global Running Update: March 2023 Edition
Ep. 16 - How to Apply Threshold to Your Training
Ep. 15 - The Science of Threshold Training: Aerobic and Anaerobic Threshold
Ep. 14 - A Runner's Ultimate Guide to Injury Prevention
Ep. 13 - A Runner's Guide to Building Endurance
Ep. 12 - Speed Development for Distance Runners
Ep. 11 - A Basic Guide to Strength Training for Runners
Ep. 10 - Global Running Update: January 2023 Edition
Ep. 9 - Open Discussion with Dad
Ep. 8 - Base Training: No Maffetone, 5 Crucial Ingredients, and Cross-Training
Ep. 7 - The World of Running Form
Ep. 6 - Multi-Shoe Review: 2022 Edition
Ep. 5 - The Training of Jakob Ingebrigtsen
Ep. 4 - Global Running Update: December 2022 Edition
Ep. 3 - Threshold Training: a Necessity
Ep. 2 - Who is Nicholas?
Ep. 1 - The Sunday Shakeout Initiation