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: ⁠[email protected]⁠

Instagram: ⁠@thesundayshakeout⁠ @drowell07

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:

Thank you so much to all of my loyal listeners for the support!

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: ⁠[email protected]⁠

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 [email protected]. If you're a running enthusiast, this episode is sure to leave you inspired and ready to tackle your own goals.

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: [email protected]

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: ⁠[email protected]⁠

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: [email protected]

Instagram: @thesundayshakeout