Today on the podcast is Sunny Weber!

Sunny is a rising senior at Sandwich High School in Illinois and one of the top high school distance runners in the country right now. She’s already a six-time state champion, with PRs of 4:41 in the 1600, 9:59 in the 3200, and 16:11 for 3-mile. Just this past track season, she finished 4th in the 2-mile at New Balance Nationals and placed 5th at Arcadia in a race absolutely loaded with talent. Oh, and she was the top junior in that field.

In this episode, Sunny and I dive into a bit of everything. We talk about how she got into the sport, what it was like winning her very first high school race as a freshman, and how she’s handled the jump from winning small-town meets to competing at national invitationals with the best in the country. It’s a big leap—not just in pace, but in mindset—and Sunny shares how she approaches that shift and keeps her edge all year long.

We also get into what it’s like coming from a smaller school where this kind of success isn’t super common. How does that shape your motivation? How do you train when you’re not chasing teammates but chasing ghosts? And what does it take mentally to step on the line and believe you belong at the front, even if no one expects you to be there?

We talk training, racing, mindset, setbacks, solo workouts in the winter, and everything in between.

I think you’re really going to enjoy this one.

If you do, consider leaving a follow and a five-star review on Apple Podcasts or Spotify. It really helps the show grow!

Today on the show I do a solo episode of the podcast.

I had some scheduling difficulties with guests and I am going out of town by the time this publishes, so I decided to do a solo podcast episode.

I'm pretty hyped that I am on episode 150. Thank you for your continued support! It means a lot for the continued growth and milestones of this podcast!

Today, I discuss why it's essential to have different seasons of your life, why it's impossible to be good at everything you do, as well as some podcast updates.

On the training side of things, I talk about mastering that art of training, both in and out of the sport, why uncertainty in your results and outcomes is necessary to perform, as well as the quote:

"If you don't believe in yourself, then why should anyone else?"

I truly loved this one. I know you will find value from it as well!

I hope you enjoy this episode of The Sunday Shakeout!

Today on the podcast is Blake Reynolds!

Blake just recently transferred to run at Grand Canyon University (GCU) in Arizona, after a successful freshman collegiate season at The University of New Mexico. Blake is an alum of Central Kitsap High School in Washington, a rival to my current high school, Seattle Prep.

Blake holds PRs of: 1:55 (800m), 4:11 (1600m), 9:14 (3200m), 15:24 (5K XC).

Blake and I chatted today about his early development in the sport of running, coming from a soccer background and being forced by his coaches and parents to specialize in the sport of running. In high school, Blake found early success, finishing 15th at the Washington State XC meet in the 3A classification, where he was projected to finish 45th going in.

Blake followed this up with an incredibly successful track season, where he ran 9:14 for 3200m and 4:11 for 1600m, good enough to finish 5th at the State meet and become the 3rd-fastest sophomore 1600m runner in the nation at that time.

Unfortunately, however, Blake’s career took and unfortunate and career-altering turn. During the summer going into his junior year, Blake broke his ankle doing non-running-related activities. While he had a nice recovery, running 15:24 at Nike Portland XC in the fall, this comeback was short-lived. At the League Championships in XC his junior year, Blake re-injured that ankle, leaving him unable to walk, and sidelining him for the District Championships meet. Blake was healthy enough to run at the State Championships, where he had his breakout performance the year prior. That year, while he was projected to finish in the top three, Blake, in one of the lowest of his career, finished 24th in that race in a time of 16:36.6.

While I would love to say there was a comeback, Blake was unable to recover his high school career. He had three more unsatisfactory seasons to close off his high school career, and was unable to break 4:20 for 1600m his senior year. Blake said he was never able to make peace with the disappointing end to his four years.

Blake and I talk about what it was like being at rock bottom and in hindsight, what he would have done differently physically and mentally, invaluable advice that could help you in your career and rise to the top.

We also discuss his freshman year at UNM, getting to run with some of the greatest collegiate athletes in our sport, like Habtom Samuel, and some exclusive physical and mental training techniques that Blake has utilized to increase his performance and build an optimistic outlook for his future.

Overall, through Blake’s experiences and his failures, Blake has adopted a “one step at a time” philosophy, learning the importance of focusing on the present moment, especially when navigating injuries or setbacks. From this, Blake has also learned why mental training is critical for great athletes looking to become elite.

Blake understand that he is still developing and leans into the long game, something we can all adapt and apply to our own careers.

I hope you enjoy this episode of The Sunday Shakeout!

Please consider leaving a follow and a five-star review on Apple Podcasts and Spotify!

Today on the show is the 4th appearance of Erik Semling!

Erik holds PRs of 4:20 (1600m), 9:10 (3200m), and 15:00 (5K XC). He an age-group world record-holder in the 5000m and 10000m.

If you have been following Erik's journey since middle school, where he broke age-group world records in the 5K and 10K, as well as our previous conversations, they you know that my conversation with him today is not some recurring segment. Today, we get a new chapter of Erik's running career.

The last time we talked, Erik was fresh off  his freshman XC season, where he became a state champion in Minnesota, and had strong performances at Runninglane Nationals and NXR Heartland.. Since then, Erik became a 2x Minnesota state champion as only a freshman, winning the 3200m and placing 3rd in the 1600m.

This episode isn’t just about times or titles. It’s about growth. Physical, mental, emotional. It's about what it feels like to go from middle school phenom to competitor, from being known as “that middle school kid breaking world records,” to being in the arena with the best high schoolers in the country and finding out who you are when the playing field levels.

We dive into how Erik has changed his form and developed his speed, his training, and maybe most importantly, his relationship with pressure and expectations.

Erik’s always brought a unique blend of humility and honesty to this podcast. He’s deeply analytical, incredibly self-aware, and he doesn’t shy away from the questions that matter about nerves, burnout, legacy, or what it actually takes to be great in a sport that rarely gives you clarity in the moment.

Whether you’re a high school athlete trying to find your way, a coach looking to understand what makes a young elite tick, or a fan of the sport watching one of the most interesting runners in the country evolve in real time this one’s for you.

I hope you enjoy this episode of The Sunday Shakeout.

Please consider leaving a follow and a five-star review on Apple Podcasts and Spotify!

Erik's State Reaction YT Video:

https://youtu.be/KQvRgrHHi7g?si=M_zdcYmJOj3ULJ5k

Today on the show is Aydon Stefanopoulos!

Aydon is a graduated senior out of Los Gatos High School in California. He will be a rising freshman in the fall at UCLA.

Aydon holds PRs of 1:51 for 800m, 4:06 for 1600m, 8:57 for 3200m, and 14:52 for 5K XC. He is the 2023 CIF D2 XC State Champion and a 2023 NXN Qualifier.

Aydon and I had one of the most unpolished, raw, candid conversations I have ever had on The Sunday Shakeout. This was not an episode filled with positivity and glorified realities of the mental and physical side of our sport. We dive into the nitty gritty side of the sport of distance-running.

As a junior, Aydon became a state champion and ran at Nike Cross Nationals (NXN). This set a high bar to live up to in his senior year. Unfortunately, however, Aydon has struggled with injuries and underperforming this past year. Not only did he fail to win state XC and qualify for NXN, he did not have the redemption that he wanted this track season, despite setting PRs in multiple distances.

Aydon, in this episode, openly admits his struggles with confidence, self-doubt, and the mental toll of injuries and underperformance. Rather than focusing on just accomplishments, he highlights his mistakes, regrets, and the emotional fallout of underachieving. He talks about being "not proud" of parts of his senior year, showing maturity and humility.

Now you might be asking:

"Why would I listen to such a melancholy podcast episode?"

Because despite the setbacks, disappointment, and raw realities presented in my conversation with Aydon, he has had a few mindset shifts:

1. Aydon has moved from chasing perfection to valuing long-term health and enjoyment of the sport. Through injuries and setbacks, Aydon shares interesting insights on the importance of under-training. Sounds crazy. But worth a listen.
2. Aydon's excitement about the next chapter at UCLA stems from a desire to learn, adapt, and improve, rather than prove anything. His ability to embrace uncertainty is instructive for all of us in the pursuit of excellence in our careers.

Hopefully this episode is a refreshing change, one that opens eyes and serves as an inspirational reminder of the raw realities of the sport, perhaps an opportunity for redirection for you in your life.

I hope you enjoy this episode of The Sunday Shakeout!

Please consider leaving a follow and a five-star review on Apple Podcasts and Spotify!

Today on the podcast is Rosie Mucharsky!

Rosie is a graduated senior out of Denver East High in Colorado. She will be a freshman at the University of Notre Dame this fall.

Rosie holds PRs of:

800m: 2:08

Mile: 4:42

5K XC: 16:54

Rosie has had an incredible high school career in Colorado. She is a back-to-back-to-back 800m state champion. She is also an XC state champion, an NXN All-American, and FLXC All-American.

From racing internationally in Europe twice, to missing a month of training due to illness and proceeding to win the 800m state title her sophomore year, Rosie has been through it all.

And despite the ups and downs, Rosie maintains an incredibly grounding and positive attitude about the experience of the sport of running. Rosie displays gratitude and joy for everything she has been through, talking about performances and races beyond just the time and placement.

For anyone who needs a reminder of the greatness and joy of our sport, this is the conversation for you.

I hope you enjoy this episode of The Sunday Shakeout!

Please consider leaving a follow and five-star review.

Today on the podcast is Tayshaun Ogomo.

Tayshaun is a graduated senior out of Herriman High School in Utah. He will be running at Utah Sate University this fall.

Tayshaun holds PRs of:

800m: 1:48.87* (Altitude converted: 1:49.40)3-mile XC: 13:57 5K XC: 14:44

Tayshaun just recently set the high school 4x800m National Record with the Herriman squad at the New Balance Outdoor Nationals meet. This was a statement race for the Herriman team, especially after falling short at NXN this past fall, where they were the defending champs. Tayshaun and I discussed the emotions of what it meant for that team to fall short and the mental approach he took to making the comeback.

And yes, there was a comeback.

At New Balance Indoor Nationals, Herriman proved they are the best team in the nation and that NXN 2024 was a fluke, winning the DMR National Title. They then followed it up with that aforementioned national title in the 4x800m.

In addition to the Herriman team dynamic, Tayshaun and I discuss the impact that Doug Soles has had on his career, as well as his individual success in the sport, claiming his first state title in a walk-off win at the Utah State meet.

Overall, amazing conversation with Tayshaun. You will not want to miss this one.

Please consider leaving a follow and a five-star review! I am on a mission this summer to deliver the highest quality video podcast in the sport of distance-running.

I hope you enjoy this episode of The Sunday Shakeout.

Today on the show is Benji Anderson!

Benji is a graduated senior from Mountain Vista High School out of Highlands Ranch, Colorado. He is a Colorado XC State Champ, Indoor 2-mile State record-holder, 2x Footlocker All-American, New Balance Indoors All-American.

Benji holds PRs of:

800: 1:52.70Mile: 4:02.983200m 8:46.155k XC: 14:41.55

Benji is at the apex of high school distance-running, yet as he shared in our conversation today, he still believes that he has unfinished business.

How could that be?

You will learn all about Benji's mindset and the many interesting insights and stories he has from trail running, coming back from a disappointing race at FLXC to run 8:50 for 2-mile at New Balance Indoors. We also discuss Benji's commitment to run at Notre Dame in the fall, and much more.

I hope you enjoy this episode of The Sunday Shakeout!

Thank you for your continued support of the show! It means a lot. If you haven't already, consider leaving a five-star review and a follow.

Much love as always!

Today on the podcast is Jack Meier!

Jack just finished his freshman year at the University of Oregon, where he chose to redshirt. Despite the limited racing schedule, Jack still ran 3rd place at 2025 U20 XC in Lubbock, Texas this past winter.

Jack is a former 6A XC State Champion in Oregon, an NXN qualifier, and 2x NON All-American.

He holds PRs of:

5k: 14:353k: 8:191500: 3:555k XC: 14:46

Jack has had a rollercoaster running career, finding his beginnings during his freshman year of high school during the COVID-19 Pandemic. By his senior year, he pulled off a walk-off win at the XC state meet, and snagged at spot to run at Nike Cross Nationals.

However, his high school career did not end in glory.

Over the winter going into his senior track season, Jack felt the highest of highs and the lowest of lows. He committed to run at the University of Oregon, the school he had worked for since he was a little kid. Just weeks later, unfortunately, he sustained a season-altering groin injury that sidelined him for weeks. Despite valiant efforts at a comeback, Jack failed to become an Oregon state champion in track, his ultimate goal since finishing 2nd the year prior.

Opening up about his journey on his show, Jack shares the valuable insights and lessons that he has learned in his running journey so far, from both the setbacks and the successes. He also shares what it's like transitioning from high school to the collegiate level and what he is looking forward to in the years ahead.

Overall, Jack is a chiller and I know that you will enjoy my conversation with him today.

Thank you for your support of the show! If you enjoy, please consider leaving a follow and a five-star review.

Much love as always!

Today on the show is none other than Wyatt Carr, the rising star from Coeur d’Alene.

He’s a rising junior out of Coeur d’Alene, Idaho, and one of the top young distance runners in the entire Northwest. He has ran 4:13 for the full mile, 8:58 for 3200m at Arcadia, and 15:03 for 5K XC. The guy’s legit.

But what makes Wyatt really interesting isn’t just the times. It’s the mindset. After training under Idaho legends Maximus and Zackery Cervi-Skinner, he’s now stepping into the leadership role at CDA. He’s been through the highs — like anchoring a 4xMile squad to second place at Nike Indoors — and the lows, including an untimely injury just before the state meet this spring.

In this conversation, we talk all about that transition into being “the guy,” his past experiences at NXN, and the CDA team culture. We also dive into what it means to take that next step from contender to champion.

Before we jump in, if you’re enjoying these episodes, I’d really appreciate it if you hit follow and left a five-star review. It helps more people find The Sunday Shakeout and supports the mission of telling powerful stories in the sport we love.

I hope you enjoy this episode of The Sunday Shakeout!