This week on the show is Dylan Weniger.

Dylan is a graduated senior from Sherwood High School in Oregon and will be running for Gonzaga under Pat Tyson this fall.

Dylan is the most underrated runners in the Pacific Northwest. This man flies under the radar like no other. Yet somehow, he is a 4:06 miler, he ran 8:14 for 3K, and is a 2x Oregon 6A State Champ (1500m & 3K).

How can a two-time state champ fly under the radar?

Dylan flies under the radar partially because he only has come on as a dominating high schooler in Oregon late in his career. As you will learn today, Dylan had the worst luck (at least that I have ever heard of) in a postseason during his senior cross season, where he pulled his oblique in a fall at Districts, got sick the next week, right before State. And then, NXR… it’s a crazy story. You will be shocked to listen to it today.

Today, Dylan and I chat all about his thoughts of his narrative of flying under the radar, what it means for him to leave Oregon and continue his career is Spokane, developing under Coach Tyson at Gonzaga. We also discuss Dylan’s stunning and memorable track season, where he went from bombing the Oregon Relays 2-mile, to finishing THIRD at the Jesuit mile as the LAST SEED.

Dylan and I also discuss the lowest point of career in that aforementioned senior cross-country season, and the road to redemption, completing the double in the 1500 and 3K at the State meet.

There’s a lot of athletes who let bad luck and misfortune become the narrative that defines their career. But to learn about the tenacity, resilience, and quick, yet powerful mental shifts that Dylan is able to employ, it’s impressive, to say the least. I don’t want to give too many spoilers, but this was a good one. Lots to learn from Mr. Underdog himself.

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I hope you enjoy this episode of The Sunday Shakeout!

Today on the podcast is Yosuke Shibata.

Yosuke is a rising junior out of South Eugene High School in Eugene, Oregon.

Remember the name, folks.

A lot of people are asking the question: “After Owen Powell, Josiah Tostenson, Tayvon Kitchen, Charlie Vause, all these guys who graduated, who is going to rise to the top on the high school scene?” Well, ladies and gentlemen, I have an answer for you. Yosuke is going to be a star on the national stage in high school.

Yosuke has run 1:54 for 800m, 3:55 for 1500m, 4:12 for mile, and 14:59 for 5K XC. While those times might not yet seem like they are the caliber of a national champ, as we talked off the air, just before the start of this past track season, Yosuke, at the worst possible time, got hit with atypical pneumonia. He couldn’t run or workout for 2 weeks. He was too weak to even go to school some days. And as Yosuke described it, it was a massively difficult point in his career, having to swallow his big goals for the season and really just take it one step at a time. He said that he had to remember that he was running to become better, not just to give up when something doesn’t go to to plan.

Ultimately, Yosuke, while not reaching his original goals, made a very admirable comeback.

He set PRs across multiple events, finished 3rd in the 800m at State, 6th in the 1500m, and won the Nike Outdoor Nationals (NON) Emerging Elite Mile.

More that just the results, the fact that Yosuke had the mental fortitude to salvage his track season, shows a level of grit and character-development. And honestly, those mental skills could be the separators as he emerges over these next two years.

Aside from that, Yosuke and I had a fantastic conversation. He had so many stories and insights, especially when it comes down to race tactics, making mistakes, and mental toughness.

So much to learn, I know you’ll enjoy my chat with him today.

But before we get into the show, please, if you haven’t already, and you are enjoying this podcast, I would really appreciate a follow and a five-star review on Apple Podcasts, Spotify, or whatever other platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout. That’s all I ask. But other than that, sit back, relax, and enjoy my conversation, with the one and only, Mr. Yosuke Shibata.

I hope you enjoy this episode of The Sunday Shakeout!

This week on the podcast is JoJo Jourdon!

JoJo holds PRs of:

3:37.00 (1500m), 3:56.37 (mile), 7:53.48 (3K), 13:41.00 (5K), 29:30 (10K XC).

JoJo burst onto the high school national scene in 2023, becoming Utah’s fifth-ever individual Nike Cross Nationals champion with a time of 15:16.5. Not long after, he became just the 21st‑ever high‑schooler to break the four‑minute mile, clocking 3:59.87 in Boston at the New Balance Indoor Grand Prix.

Despite all the hype, many wondered if the NXN title was a high‑school blip or a fluke. But as a true freshman at Wake Forest, he helped lead the Demon Deacons to an ACC team title, anchoring the pack with an 8th place finish at conference cross country (behind seniors Ethan Strand and Parker Wolfe). all while earning ACC Freshman of the Year.

And with the departure of distance stars like Strand, Wolfe, Graham Blanks, and Yaseen Abdalla, the door is opening wide for athletes like JoJo and Wake to seize control of the NCAA distance landscape. The culture he’s building feels ready to contend for national titles.

During today’s conversation, we unpack:

• What separates high‑school stars who adapt in college from those who don’t and why JoJo believes belief, humility, and trusting your instincts is key

• How trust, patience, and staying “hungry” have defined his freshman year: from finishing last in the mile at ACC indoors to battling toe‑to‑toe with the NCAA’s best in the 5K outdoor final.

• What he sees in the Wake program, and what the evolving trajectory of the team means for his own goals.

  
  

This was one of the most joyful, perspective‑filled conversations I’ve had in a while. So many cool insights and tidbits to take away from JoJo. Truly a rising star of our sport.

Please consider leaving a follow and a five-star review!

Without further delay, please enjoy my conversation with the one and only, JoJo Jourdon.

Will Purnell is back on the podcast today, and a lot has happened since we last talked.

If you don’t know Will, he’s a Seattle Prep alum who just wrapped up four years of collegiate running at Boston College. This fall, he’s heading into his fifth and final year at Duke to close out his NCAA career.

When we last caught up in spring 2024, Will was just starting to bounce back from a season-ending injury the previous fall. He managed to run 14:25 for 5K outdoors. Solid, but he knew there was more in the tank.

Fast forward to now, and Will’s been on an absolute tear.

He and teammate Theodor Schucht became the first athletes in BC Track & Field history (men’s or women’s) to break 14 minutes in the 5,000m. Theodor ran 13:46.71 for the school record, and Will followed with 13:53.08, now #2 all-time. He also ran 28:48 for 10K at Raleigh Relays. Quietly, one of the best distance seasons in program history.

But the numbers only tell part of the story.

In this episode, Will and I dig into what it actually took to get there—mentally, physically, and emotionally. We talk about the setbacks that forced him to grow, how he rethought his approach to training, and what he learned about patience, consistency, and trusting the process. We also get into the nuts and bolts of modern training, like the double threshold system and altitude training, and how it’s helped him get to the next level.

If you’re chasing your own breakthrough, coming back from injury, or just looking to train with more purpose, there’s a lot to take away from this conversation.

I promise that you will find value from this episode.

If you’re enjoying the show, consider hitting follow and leaving a five-star review on Apple Podcasts or Spotify! It helps more people discover these stories! And if this episode resonates, share it with a friend, teammate, or coach.

Here’s to growth, comebacks, and making this summer count!

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.