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!

Hello everyone, and welcome back to another episode of The Sunday Shakeout.

I am your host, Nicholas, and today on the show is my teammate and one of my best friends: Nash Howard. This dude is a stud. He’s only a sophomore, and he’s already run 2:02 for 800, 4:21 for 1600, 9:26 for 3200, and 16:14 for the cross country 5K. Yeah… the guy’s legit.

Nash is one of the most down-to-earth, real, and raw guys I’ve ever met, a beacon of wisdom and interesting takes.

If you’ve been following the pod, you might remember that Nash and I did a chill Friday night episode a few months back. That one was lighthearted and super fun, but today’s conversation goes way deeper.

We talk about everything: from season highlights like dropping a 9-second PR in the 3200 at districts the day after getting diagnosed with asthma, to that electric 4:21 mile under the lights. We also dive into his journey in the sport, the meaning behind his mantra “work hard, have fun,” the realities of going pro, and so much more.

At the end of the day, this is just two dudes geeking out over the sport we love—and if you’re into that, this one’s for you.

Please, before we get into this episode, if you haven’t already, then please, wherever you are, in your car, at work, on a run, give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keep bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running.

Without further delay, please enjoy my conversation, with Nash Howard.

Hey friends!

I haven't done a solo podcast in quite a while. Life has been a rollercoaster lately with my shortened track season, going to Paris for spring break, and closing up the school year. I figured it would be a good time to air my thoughts on the current state of The Sunday Shakeout and use this to guide my mission this summer for the show.

If you're looking for a raw thought dump, this is it.

I hope you all enjoy!

Hello everyone, and welcome back to another episode of The Sunday Shakeout.

I am your host, Nicholas, and today on the show is one of the nation’s biggest middle school stars: Mr. Brayden Domont out of Illinois. This dude is nuts. I can’t even believe how fast middle schoolers are running these days.

As an eighth grader, Brayden has run 2:02 for 800m, 2:46 for 1K indoors, 4:27 for 1600m and 12:06 for 4K cross-country. Just reading those times off, puts me to shame… my gosh middle schoolers are fast these days.

He is a back-to-back middle school state champion in Illinois for the 1600m, was 2nd at the New Balance Indoor Nationals MS Mile, 2nd at Junior XC nationals, and won the HOKA Misfits indoor middle school 1000m, and Mile. This guy is unbelievable, and very wise, as you will learn in our conversation today.

Brayden is one of the most analytical and articulate guests on the show and is very disciplined in his approach, talking all about prioritizing the long-term for his career in training, how he has developed race tactics, his mindset and what it has taken for him to become one of the best middle schoolers in the nation. We also talk a bit about trackflation and what he thinks the scene of high school running is going to look like when he is an upperclassman, and so much more.

Please, before we get into this episode, if you haven’t already, then please, wherever you are, in your car, at work, on a run, give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keeping bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running.

Without further delay, please enjoy my conversation, with Brayden Domont.

Today on the show is none other than Kade Brownell, the legend of Mt. Spokane.

Yes, you heard that right, Kade is one of the top runners in Washington’s 3A classification and a total beast on the track. He’s clocked some insane times: 1:52 for 800m, 4:04 for the mile, and 8:51 for 3200m. The reason I had him on the show today? Kade is not only gearing up for a shot at breaking 4 minutes in the mile at the Brooks PR Invitational this June, but he also just pulled off a gutsy double win in the 1600m and 3200m at his district championships – all while sick. Oh, and he closed the last lap of the 3200m in 54 seconds. Absolutely wild.

Mt. Spokane is no joke either. The boys’ and girls’ teams both won district titles, making them serious contenders for the state championship. This school is dominating Washington’s running scene.

In this episode, Kade and I dive into all of it. We talk about the insane depth of Washington’s track talent, what it’s like chasing that elusive sub-4 barrier, how he overcame tearing both of his menisci, and what he hopes to accomplish in the final stretch of his high school career.

Before we dive in, I need to ask you for a quick favor. If you haven’t already, please give this podcast a follow and a five-star review on whatever platform you’re listening on. It helps me bring you amazing guests like Kade and keeps the show growing as we celebrate the sport of track and field together.

I hope you enjoy this episode of The Sunday Shakeout!

Today on the show is the 18-time individual state champ from Louisiana, Aiden Monistere.

Yes, you heard that right, this man is an 18-time state champion in the state of Louisana, one of if not the most dominant distance runners in the history of the state.

He is a 4:06 guy for mile, 8:46 for 2 mile, and the reason I had him on the show today was that he just won 4 state titles in 4 hours in his classification, winning the 4x800m, 800m, 1600m, and 3200m. This dude is crazy, so many amazing insights from Aiden today. We talk all about his historic day at the state meet, his legacy, as well as his thoughts on going to Iowa State next year, and how being a middle school triathlete has formed him into the runner he is today.

Please, before we get into this episode, if you haven’t already, then please, wherever you are, in your car, at work, on a run, give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keeping bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running.

I hope you enjoy this episode of The Sunday Shakeout!