Michael has ran for Gonzaga University in Spokane Washington. Right now, his situation is a bit complicated, living in Salt Lake, but Michael is nonetheless making a huge mark in the sport, with personal bests of 8:14 in the 3000 meters and 14:36 in the 5000 meters. Before Gonzaga, he had a remarkable high school career, including a 12th place finish at the Eastbay National Cross Country Championships and, 2nd at the Brooks PR 3200. Michael also holds a special passion for mountain running, having competed for Team USA in the Mountain Running World Championships twice, in Thailand and Australia.

But today is about much more than the times. Michael and I delve into many of the deeper lessons and aspects of life that running is very much connected to: the importance of embracing both good and bad days, how spirituality, his connection with God, and running interconnect for him. Michael also touches on his goals and the broader role of running in life.

Whether you are in middle school, high school, college, or a recreational runner, this episode is for you.

So many valuable insights. This episode is pure gold and I know that you will enjoy it just as much as I did.

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

I hope you all enjoy this episode of The Sunday Shakeout!

This week on the pod is Julian Guinane!

Julian is the founder of The Runners Central, a running media company that covers everything in the world of track and field, cross country, and road racing. The Runners Central is one of the only places you will find that strives to provide daily news and headlines pertaining to the sport of running. Julian and his team do an incredible job making consistent, reliable, and just downright dope content. They have amassed over forty-one thousand followers on Instagram and that number climbs each day. Personally, I love The Runners Central and it is a place that I regularly go to stay up-to-date in the world of running.

In a nutshell, The Runners Central is pure gold.

And today on the show, Julian and I discuss the journey and growth of The Runners Central. He shares how a simple quarantine hobby has turned into not only a source of income, but a true passion and something that he loves to do. We talk all about the challenges of content creation and the importance of consistency and perseverance in order to grow in the world of content creation. Julian also details what he thinks the future of content creation in the world of running is going to look like. Julian and I also dive into his personal journey in the sport of running. Simply put, Julian was an absolute stud in high school. But he opens up about how that all came to a pause when he learned he had an extremely rare heart condition, being only one of two people in the Los Angeles County to be diagnosed with it.

There are a lot of parallels in the lessons that are important in content creation as well as in the sport of running. Lessons like consistency, hard work, perseverance, and just flat out never giving up are traits that not only help content creators, but will also bring your running to the next level.

If you are looking for an inspirational, insightful, and motivational conversation all packed into one, this one is for you.

Don’t miss out on the Julian Guinane Special!

This week on the show is Andre Mathew.

Now, right now, this is normally where I list off my guest’s PR’s or accolades, but the fact of the matter is, Andre is a JV runner. He runs somewhere between 19 and 20 minutes for 5K.

However, times and accolades are not the focus of this episode. Andre has been running for about a year now. However, his story is extremely interesting, sustaining a stress reaction in his tibia in March and ultimately suffering until June. However, he is on his comeback.

So, why Andre? Why not get some super fast runner on the podcast? Well, the fact of the matter is: JV runners have awesome stories. There is still plenty to learn from them. Andre is a perfect example of that.

Despite not being on the top seven, Andre works just as hard as anybody on the team and has the desire to be great. He puts the work in. And that, that is awesome. And I know that for most high school runners out there listening, being a JV runner is extremely relateable. The ups and downs and the story of Andre that you will hear in my conversation with him, really sheds some light on that area of high school running.

You really, really won’t want to miss this one.

If you haven’t already, please consider giving this podcast a follow and a five-star review on Apple Podcasts and Spotify. If you thought this episode was impactful or left a mark in any way, please share this with a teammate, a friend, your grandma, someone who you think could get a smile or a learning from today’s show.

I hope you all enjoy this week's episode of The Sunday Shakeout.

This week on the podcast is the return of Erik Semling!

Erik is the 14-year old phenom who holds the age-group world records in the 5K and 10K with astonishing times of 15:09 and 31:17, respectively.

This week, Erik and I discuss his recent half marathon, where he ran 70 minutes! We also recap all of the track and field action that went down at this year's Paris Olympics.

We discuss every event from the 800m to the marathon (and even some sprint action).

Erik and I also debate some storylines that came out of this year's Olympics, such as the future of Jakob Ingebrigtsen after coming short of a medal in the 1500m, his main event, and then coming back to win gold in the 5000m.

All of this and much more!

I hope you all enjoy this episode of The Sunday Shakeout!

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

In this episode of the Sunday Shakeout, I chat with Ezra Teeples, a rising senior and two-time Washington 4A state champion at Kamiakin High School. He won the cross-country state title last fall (15:32.9) and the 1600m state title this past spring (4:13.96).

He holds PR's of: 800m (1:58.72), 1600m (4:13.33), Mile (4:17.31), 3200m (9:15.53).

We discuss Ezra's high-mileage and goals for his senior year, the importance of hard work and mental toughness, the influence of his family and teammates, and the increasing competitiveness of high school running.

Ezra provides insights into his training, recovery routines, and experiences from last season's races, including the state meet and NXR.

Tune in for an inspiring conversation about dedication, strategy, and personal growth in the sport of running.

00:00 Introduction and Guest Overview

00:33 Ezra's Senior Year Excitement and Goals

02:19 Training and Recovery Insights

03:22 Olympics and Favorite Events

04:39 Junior Year Highlights and State Titles

07:19 Race Strategies and Mental Toughness

10:23 Track Season and Competitive Meets

18:24 Influence of Family and Personal Growth

26:14 Future Goals and Team Aspirations

30:58 Legacy and Final Thoughts

32:50 Conclusion and Podcast Wrap-Up

I hope you enjoy this episode of The Sunday Shakeout!

In this episode of the Sunday Shakeout, I chat with Emily Wisniewski, a standout cross country runner entering her senior year at Crescent Valley High School in Corvallis, Oregon.

Emily, a two-time NXN qualifier and three-time Oregon 5A State champion, has recently committed to NC State. We discuss her summer training, her experiences in the Nike Elite program, her high school career highlights, and her future aspirations in collegiate athletics.

We also touch on the challenges she's faced, her strategies for staying mentally focused, and the supportive role of her teammates and family.

Tune in to hear Emily's inspiring journey and insightful advice for young runners!

00:00 Introduction and Guest Overview

01:45 Emily's Summer Training and High School Career

02:01 Nike Elite Program Experience

07:27 Balancing High Mileage and Injury Prevention

08:41 Senior Year Goals and Team Dynamics

17:24 Commitment to NC State

21:26 Challenges and Setbacks

24:19 Future Aspirations and Advice

27:20 Conclusion and Final Thoughts

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

This week on The Sunday Shakeout I debunk some of the biggest myths in the world of running. There are many misconceptions about how to optimally train, fuel, recovery, prevent injuries, and ultimately become a faster runner. Today, I clear the air a little bit.

You won't want to miss this one!

Share with a friend or teammate!

Leave a follow and a five-star review on Apple Podcasts and Spotify!

Today on the show is Malachi Schoenherr!

Malachi Schoenherr returns to The Sunday Shakeout! The last time he was on the show, Malachi recently raced the Jesuit Mile in 4:10 this past spring. Since then, Malachi won the Oregon 6A State Championship in the 3K, running 8:14. Malachi also ran 14:27 in the 5K on the track and he recently became a part of the Nike Elite Program.

The National Scholastic Athletics Foundation (NSAF), in partnership with USA Track & Field (USATF), launched the Nike Elite Program in 2023. This groundbreaking initiative is designed to provide top-tier support for the best high school track and field athletes in the United States, helping them reach their goals and potential.

Through the program, each athlete receives holistic support and guidance from a Nike mentor and have opportunities to connect with Nike’s professional athletes. Nike also provides the program’s athletes with its leading footwear and apparel innovations for training and competition. Additionally, athletes get support to compete in key events throughout the year, such as Nike Indoor Nationals, Nike Outdoor Nationals, and other prestigious meets like the Millrose Games, Oregon Relays, Arcadia, Mt. SAC Invitationals, and the USATF U20 Championships.

The Nike Elite Program supports 40 high school athletes annually, covering a wide range of track and field disciplines. The program begin in July with an immersion event at Nike’s World Headquarters in Beaverton, Oregon.

Today Malachi and I discuss what it is like to be a part of the Nike Elite Program and the immersion event. We also talk about his goals and thoughts on now having higher expectations going into junior year, and much more.

If you haven’t already, 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 we can inspire more people in the world of running and in that process grow this great sport that we all know and love. Along those lines, if you thought this episode was impactful or left a mark in any way, please share this with a teammate, a friend, your grandma, someone who you think could get a smile or a learning from today’s show.

Today on the podcast is CJ Singleton!

We talk all about his recent race at NCAAs and the Olympic Trials, the importance of enjoying the journey, balancing personal goals and team goals, some of the biggest lessons he has learned in the sport, and much more.

Before we get into today’s episode, if you haven’t already, 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 and making me happy. So, please, leave a five-star review and also share with a friend, a family member, teammate, someone who you think might benefit from this episode. Also, if you would like to connect, feel free to reach out to me on Instagram @thesundayshakeout. A thank you.