The Sunday Shakeout

This week on the pod is Henry Herb, who is a freshman for Seattle Prep. Henry is currently the 5th fastest freshman in the nation for the 3200m (9:22.19) and has ran 4:21 for 1600m this past Friday. Henry is a very humble, yet hard-working future star in the sport. Look out for this guy to dominate in the years to come! In today's episode, Henry and I discuss his freshman year at Prep so far, how he prepares mentally for a race, the importance of consistency and committing to the little things, as well as a hip flexor injury that he has been dealing with. Henry and I also have a chat about the rivalry between Jakob Ingebrigtsen and Josh Kerr and the future of American distance-running. You don't want to miss this one! Thank you so much to all of my listeners for the support! Contact me: ⁠thesundayshakeout@gmail.com⁠ Instagram: ⁠@thesundayshakeout⁠

This week on the pod is Malachi Schoenherr! Malachi has quickly established himself as being one of the top Sophomore talents in the country. Malachi recently finished 7th in the Boys Elite Mile at the Jesuit Twilight Meet (4:10.78), breaking the Sheldon High School record and besting many national-level athletes. A few weeks ago, Malachi broke the 42-year-old school record in the 3,000m at the Sherwood Need for Speed Classic (8:17.20). The man is an absolute beast and he is only a Sophomore! In this episode, Malachi and I talk about his 4:10 mile, his journey from soccer to the sport of running, his high-volume training (65+ miles per week in the winter). We also discuss his aspirations for the future, and more! Throughout our conversation today, Malachi emphasizes the importance of keeping joy in the sport, having a strong support system, staying humble, and many other valuable lessons. Malachi is a very humble and promising athlete who will one day shine on a national (and maybe international) level. Make sure to tune into this one! 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! Share this one with a friend, family member, or teammate so that we can inspire more people and ultimately make the running world a better place! Contact me: ⁠thesundayshakeout@gmail.com⁠ Instagram: ⁠@thesundayshakeout⁠

This week on the pod is Will Schneider, who is a freshman for the University of Washington! Will ran for Bishop Blanchet High School. In 2022, as a junior, he clinched both the Washington 3A State track titles in the 1,600-meters (4:07.65) and the 3,200-meters (9:00.36). Additionally, he secured the 2021 Washington 3A cross country championship and led his team to victory. Will boasts PR's of 4:10 in the mile and 8:53 in the 2-mile. Will also dominates the classroom! He received the 2023 Metro League Student-Athlete Award, the 2023 Ed Thenell Student-Athlete Award, and is also a member of the National Honor Society. In today's conversation, Will shares his story and early days in the sport and time at Bishop Blanchet. How he recovered from a stress fracture he got going into senior year and some lessons learned. We also discuss the strength of the team culture at UW and why it is absolutely critical to enjoy the sport. Tap into the Will Schneider Special! I hope you all enjoy this episode! If you enjoyed this episode of The Sunday Shakeout, please consider leaving this podcast a follow and a five-star review on Apple Podcasts and Spotify! Share with a friend, family member, training partner, or someone who you think might benefit from this episode! Contact me: ⁠thesundayshakeout@gmail.com⁠ Instagram: ⁠@thesundayshakeout⁠

This week on the pod is Zack Munson of NAU. Zack is only only a freshman, yet he just ran at the Bryan Clay Invitational with some of the biggest stars in NCAA, running 3:50 for 1500 and 13:55 for 5K. Fantastic conversation with Zack today. The dude has so many good words of wisdom that I think we can all benefit from. I hope that y'all enjoy today's episode! We discuss his recent race at Bryan Clay, the team culture at NAU, some challenges and lessons learned freshman year, his thoughts on Double Threshold Training, and more. Please consider leaving a follow and a five-star review on Apple Podcast and Spotify! Share with a friend or someone who you think could benefit from the show! Contact me: ⁠thesundayshakeout@gmail.com⁠ Instagram: ⁠@thesundayshakeout⁠

This week on The Sunday Shakeout is Dylan Rowell from Anacortes High School in Washington. If Anacortes it’s because it’s the same school as his senior teammate, Parker Mong, who I had on the show last week. Dylan is only a Sophomore but he just broke the Anacortes school record of 4:16 in the mile. He also ran 15:34 for 5K XC and is a huge talent in the sport. Fantastic conversation with Dylan today. Watch out for Dylan Rowell in the years to come. In this episode, Dylan and I talk about breaking school records and setting goals, the importance of team camaraderie, training, recovery, and staying healthy, his basketball career, and much more! I hope you enjoy this episode of The Sunday Shakeout! Please consider giving The Sunday Shakeout a follow and five-star review on Apple Podcasts and Spotify. Contact me: ⁠thesundayshakeout@gmail.com⁠ Instagram: ⁠@thesundayshakeout⁠ @drowell07

This week’s episode features an interview with Parker Mong of Anacortes High School in Washington. Parker is a state champion, sub-15 minute 5K runner, and is committed to running at UW next year, only adding to the depth of talent that program has! Our conversation today was a lot of fun and I hope you enjoy it as well. We discuss: - Parker’s decision to run at UW next year - His experience at New Balance Indoors - Why Parker he had such a big jump from junior year to senior year, and much more. Be sure to tap into the Parker Mong Special! You won’t want to miss it! Thank you so much to all of my listeners for the support! Contact me: ⁠thesundayshakeout@gmail.com⁠ Instagram: ⁠@thesundayshakeout⁠

This week's guest on the show is Lisa Mitro. Lisa is a Doctor of Physical Theraphy who focuses on helping runners prevent and treat repetitive stress injuries. She has become popular on Instagram in the running community, accumulating over 156,000 followers. Her content is actionable and things you can add to your training TODAY. Lisa and I discuss her start in the sport and her journey in the world of physical therapy, the importance of strength training for runners, the role of hips and glutes in running mechanics, the debate over static stretching, how to build a strength and prehab program, and more. Lisa's practical tips and advice can help all runners, no matter their level. This is an episode that you won't want to miss! Links & Resources from the Show: InstagramLisa's Podcasther websiteYouTubeInstagram Thank you so much to all of my loyal listeners for the support!

In this episode of The Sunday Shakeout podcast, I interview Sophia and Victoria Rodriguez, two phenoms in the high school running scene. The Rodriguez sisters share their excitement about the upcoming events, emphasizing the team aspect and the thrill of competition. They discuss their training strategies, balancing solid work with strategic planning for peak performance. Sophia and Victoria also reflect on their transition from soccer to running, their move from Pennsylvania to Mercer Island, and the supportive community they found at MIHS. They offer insights into dealing with injuries, the importance of staying present, and their aspirations for the future in the sport. Despite not having social media, they share their passions outside of running and provide advice for athletes facing significant life transitions. Finally, there is a LISTENER Q&A at the end of the conversation, where we discuss various topics in running. This episode offers a glimpse into the lives and mindset of two dedicated athletes navigating the highs and lows of competitive running. I hope you enjoy this episode of The Sunday Shakeout! Contact me: ⁠thesundayshakeout@gmail.com⁠ Instagram: ⁠@thesundayshakeout⁠

In this week's episode of The Sunday Shakeout, I share a conversation with Phil Batterson. Phil is a competitive runner, a former running coach, and founder of Critical Oxygen. Phil has a PhD in human bioenergetics and a love for the sport of running. His goal with Critical Oxygen is to teach athletes how to optimize their physiology for maximize performance. You can find him on Instragram @criticalo2 to check out some of the fantastic content he makes. In today's conversation, Phil and I discuss his background and passion for the sport, how we can understand and adapt different training intensity zones into our running, his thoughts on the Norwegian Model, and more. Please feel free to give The Sunday Shakeout a follow and five-star review on Spotify and Apple Podcasts. Contact me: ⁠thesundayshakeout@gmail.com⁠ Instagram: ⁠@thesundayshakeout⁠ Thanks so much to all of my listeners for the support!

In this week's episode of The Sunday Shakeout, I chat with Vince Recupero, a standout junior from Bishop Blanchet in Seattle and one of the nation's top high school juniors. Vince shares his journey, discussing the highs and lows of his recent indoor season, his plans for the upcoming outdoor season, and the importance of staying present in the moment. In this engaging conversation, Vince reflects on his passion for running, tracing back to his unexpected start in Europe, overcoming challenges like plantar fasciitis and IT band issues, and finding success with the support of his Blanchet teammates. As a junior with eyes on the collegiate scene, Vince talks about his approach to the recruiting process, his potential school choices, and the valuable mentorship he receives. Discover Vince's unique perspective on goal-setting, as he emphasizes the significance of input goals over output goals. As he gears up for the outdoor season, Vince shares his mindset and aspirations, aiming for success at Arcadia and other key meets. With an eye on the future, Vince touches on his dreams of reaching the Olympics and World Championships, all while cherishing the present moments in high school running. This episode is a must-listen for runners, coaches, and anyone seeking motivation. Tune in for valuable insights, the Mamba mentality, and a reminder to enjoy the journey, brick by brick. Don't miss out on the wisdom shared by Vince Recupero on The Sunday Shakeout! Follow the podcast on Instagram @thesundayshakeout for updates and connect via email at thesundayshakeout@gmail.com. If you're a running enthusiast, this episode is sure to leave you inspired and ready to tackle your own goals.

Today’s conversation was a blast and it gave me a perspective on the sport that was completely new to me. Nick combines his passion of design and photography with his love for trail running. In this episode, we discuss what it’s like working as a freelance photographer, how Nick is continually evolving and staying inspired, what it’s like collaborating with top trail runners and brands (including Kílian Jornet Burgada), shooting at ultra marathons, and more. Please consider giving The Sunday Shakeout a follow and five-star review on Apple Podcasts and Spotify. Thank you to all of my listeners for the support! Contact me: ⁠thesundayshakeout@gmail.com⁠ Instagram: ⁠@thesundayshakeout⁠

Today’s conversation was a blast and it gave me a perspective on the sport that was completely new to me. Nick combines his passion of design and photography with his love for trail running. In this episode, we discuss what it’s like working as a freelance photographer, how Nick is continually evolving and staying inspired, what it’s like collaborating with top trail runners and brands (including Kílian Jornet Burgada), shooting at ultra marathons, and more. Please consider giving The Sunday Shakeout a follow and five-star review on Apple Podcasts and Spotify. Thank you to all of my listeners for the support! Contact me: ⁠thesundayshakeout@gmail.com⁠ Instagram: ⁠@thesundayshakeout⁠

In this week's episode of The Sunday Shakeout, we pay tribute to the extraordinary life and legacy of the late marathon sensation, Kelvin Kiptum. Embark on a journey through Kiptum's remarkable life, from his humble beginnings as a goat herder in a Kenyan village to his unprecedented success as a record-breaking marathoner in his early 20s. Explore his incredible achievements, including shattering the two-hour marathon barrier and revolutionizing race strategy with his second-half accelerations. Yet, beyond the records, Kiptum's story imparts valuable life lessons. Join me in contemplating the fragility of life, the unpredictable nature of our journey, and the importance of seizing each day. This episode isn't just a tribute; it's a call to action – an encouragement to embrace life's uncertainties, challenge norms, and fearlessly pursue our passions. This episode is an invitation to honor Kelvin Kiptum together. It's an opportunity to reflect on his impact, extending beyond the running community and inspiring us to make the most of every step in our own lives. I invite you to join me on this reflective journey, celebrating Kelvin Kiptum's life and finding inspiration to navigate the uncertainties of our own paths. Contact me: thesundayshakeout@gmail.com Instagram: @thesundayshakeout

This week’s episode of The Sunday Shakeout is an exclusive interview with the remarkable Owen Powell, a rising star in high school cross country and track and field. Whether you're a fan of inspiring running journeys or eager to delve into the mindset of top-tier runners, this episode is a must-listen. Join us as we uncover Owen's transformative moment, that realization he could compete at the highest level in the country. We'll explore his laid-back racing approach and gain unique insights into his training philosophy, making this episode a goldmine for aspiring athletes. In this conversation, we touch on Owen's experiences with New Balance and even get a sneak peek into his upcoming outdoor season plans. But what truly sets this episode apart is Owen's down-to-earth and humble perspective. It's a refreshing and relatable listen, offering a perfect blend of inspiration and candidness that will leave you motivated and ready to hit the road, track, trail, or wherever you embrace this amazing sport. Don’t miss out on this engaging and insightful interview that goes beyond the ordinary. Tune in and get ready to be inspired! I hope you all enjoy this episode of The Sunday Shakeout. Contact me: ⁠thesundayshakeout@gmail.com⁠ Instagram: @thesundayshakeout

This week's episode of The Sunday Shakeout is a captivating conversation with my friend and seasoned marathoner, Rene! Ever wondered what it takes to conquer over 230 half-marathons? Rene shares her remarkable journey, offering insights into her mental adjustments as a master's athlete, battling injuries, and maintaining consistency. In this episode, we deep-dive into the world of marathon running, covering everything from fueling strategies to race-day preparations. Rene shares her most memorable race experiences, making this episode a must-listen for every running enthusiast! And a special shoutout to Rene, the incredible supporter of The Sunday Shakeout! Your comments light up our Spotify section, and your unwavering support means the world. Ready to be inspired? Hit play now and enjoy this episode of The Sunday Shakeout! Contact me: thesundayshakeout@gmail.com Instagram: @thesundayshakeout

This week's episode of The Sunday Shakeout features a talk on mastering the basics of running and why you should focus on making robust systems instead of detail-oriented goals. So often, we runners get caught up in the trends or "hacks" that you can employ to get better at running. But the truth is: there are no "hacks". There are no "secrets" to success in the world of running. It's all about mastering the basics day after day, even if it gets boring. But if you can learn how to nail the fundamentals and come back everyday, you will be a great runner. Secondly, I talk all about the difference between being process-oriented and goal-oriented. Humans often want to look on their closet and see a big piece of paper saying, "GOAL: SUB 3 HOUR MARATHON ON MARCH 13". However, they often fail because they don't have the SYSTEMS in place to bring them to their goals. After all, winners and losers both have the same goals, it's just the winners who employed the best systems. Please consider giving The Sunday Shakeout a five-star review on Apple Podcasts and Spotify. That goes a long way in supporting the growth on this podcast. Thank you so much to all of my listeners for the support Check out The Sunday Shakeout Instagram @thesundayshakeout to stay up-to-date on new episodes or insightful tips. Contact me: thesundayshakeout@gmail.com

This week's episode of The Sunday Shakeout unfolds a crucial discussion on honing the fundamentals of running and the transformative shift towards cultivating robust systems over fixating on minute, short-term goals. In the world of running, the allure of trends and purported "hacks" can be overwhelming. However, the reality is stark: there are no shortcuts to success in running. It's the relentless mastery of the basics, the day-to-day grind that may seem mundane but lays the foundation for greatness. If you can embrace and excel in these fundamentals consistently, you're on the path to becoming a phenomenal runner. Delving deeper, I explore the critical distinction between being process-oriented and goal-oriented. Many aspire to have a bold goal, a tangible target etched on a grand scale. Yet, success hinges on the systems in place. Winners and losers may share identical goals; the distinguishing factor is the implementation of effective systems. Success is a journey crafted by strategic, repeatable processes. Consider supporting The Sunday Shakeout by leaving a five-star review on Apple Podcasts and Spotify. Your reviews significantly contribute to the podcast's growth, and I appreciate each one. Thank you, valued listeners, for your unwavering support. Contact me: ⁠thesundayshakeout@gmail.com⁠ Instagram: @thesundayshakeout

This week’s episode of The Sunday Shakeout features an interview with Notre Dame commit and runner at Seattle Prep, Jack Henzke. Jack is an extremely talented runner, having placed 3rd at NXR with an impressive time of 15:08. He also ran at NXN, despite the treacherous conditions. It was an absolute honor to have him on the podcast. In this podcast episode, Jack discusses his recent training progress and mentions a minor issue with his right knee that he addressed with physical therapy. Despite the concern, his knee is improving, and he's excited about continuing his training. He shares insights into his training routine, including recent mile pace workouts and plans to increase his weekly mileage to around 55, focusing on longer distance days and Peloton doubles. Jack reflects on his recent race at the Dempsey 3K, where he competed against some of the biggest names in the sport. While the race didn't go as well as he hoped, he emphasizes the early stage of the season and the importance of peaking at the right time. The conversation shifts to Jack's running journey, starting in second grade with a cross-country race. He highlights early successes, winning CYO cross country in fifth grade, and trying various sports throughout his childhood, with running not initially being his main focus. Jack shares his journey through middle school, where he momentarily lost interest in cross country but regained focus in eighth grade. Despite playing multiple sports, running took center stage in high school, particularly during his freshman year. Jack then reflects on his cross country season, highlighting both the highs and lows. He discusses specific races, such as a disappointing performance at a meet where he had expected better results, and the challenges faced at Hole in the Wall. Jack also describes the team's wake-up call when facing tough competition, leading to a shift in mindset. The conversation delves into Jack's journey leading up to the NXR (Nike Cross Regionals) race, where he eventually finishes third individually. Despite the team missing out on qualification, they celebrate their achievements, earning a fifth-place finish at NXR. The discussion touches on the bittersweet feelings of individual success amidst team challenges. We explore the preparation period between NXR and NXN, detailing the training process and adjustments made for the national championship race. They discuss the muddy and challenging conditions at NXN, where Jack didn't perform as well as he had hoped. The podcast concludes with a look into Jack's recruitment process for college, specifically Notre Dame. Jack shares his experiences visiting different universities and explains why he ultimately chose Notre Dame. The conversation closes with excitement for Jack's future collegiate career and prospects for the Notre Dame cross country program. Thank you so much to all of my listeners for the support! Don't forget to follow and leave a 5-star review on Spotify or Apple Podcasts! Contact me: ⁠thesundayshakeout@gmail.com⁠ Instagram: @thesundayshakeout

This week's episode features a guide to how to survive and thrive when it gets chilly and you are among the elements in the winter. This time of year can be absolutely crucial to get an advantage for the spring track season or your spring marathon. Therefore, learning how to optimize your training during the cold (and often snowy) season, can be crucial for staying safe while at the same time building fitness. I hope you enjoy this episode of The Sunday Shakeout! In this episode, I talk about: Thank you so much to all of my listeners for the support! Contact me: ⁠thesundayshakeout@gmail.com⁠ Instagram: @thesundayshakeout

This week's episode of The Sunday Shakeout features a conversation with the coach of the Seattle Prep cross-country and track team, my coach, Andrew Walker. Thank you to Coach for coming on The Sunday Shakeout! In this episode, we talk about: Thank you to all of my listeners for the support! Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠ Instagram: @thesundayshakeout