Hello once again everyone! We are back at it after our summer vacation, and much like the post office, trying to make sure we're able to deliver the goods to you fine folks, no matter what!

The pantheon of Wisconsin's sub-4 milers is filled with names like Hacker and Solinsky, whose ascent into such hallowed performances seemed all but certain at an early age. Some of the more recent additions to the club have not been state champions or the most highly touted recruit in their graduating class. This week's episode comes to us from someone who wasn't even the best middle distance runner on their own high school team.

In 2012, the Brookfield Central Lancers set the boys 4x800m state record to upset an incredibly deep field for the D1 title. The anchor leg carry of junior Carl Hirsch, unofficially timed at under 1:50, in addition to his commanding victories in the 1600 and 3200 were the talk of the weekend. The following year, Hirsch literally fell just short of pulling off the elusive 3200-1600-800 triple crown. It would take a state record performance from Eric Brown to defeat Hirsch, who hit the track just steps before the finish line. In addition to Brown, Hirsch's Lancer teammate Andrew Dusing crossed before Hirsch willed himself across the finish line in third place.

The Lancers had a dominant distance squad on the track, but the name Andrew Dusing did not appear on their cross country roster (He played volleyball). Dusing, who had carried the baton in the lead leg for the record setting BC relay, went on to attend college and compete for the University of Miami (Ohio), a program who did not sponsor men's indoor track & field. He would go on to be a First-Team NCAA Division 1 All-American, run 3:40 for 1500m, and spoiler alert, break 4:00 in the mile.

Our next installment of the "Sub 4 in Sub 4" series features Menomonee Falls North and UW grad, Tim Hacker. Hacker had a prolific career across a number of disciplines, including winning cross country titles at the NCAA and US Championships a dozen years apart, in 1985 (in Milwaukee) and 1997, respectively. His prowess on the track was just as remarkable, and it is that middle-distance skill set that brings us four minutes of his time today.

Tim holds the distinction of being the Wisconsinite to break 4 by the largest margin in his first sub-4:00 mile. He lays out how the race fit into his build up to that summer's Olympic Trials, as well as how the years since have impacted his perspective on the feat accomplished that day, just over 32 years ago. 

Matt Barrett's accomplishments over his nearly two decades of competitive running--a 9:13 altitude 3200m in high school, a pair of top 20 finishes at the NCAA Regional XC meet to help guide his college team to the national meet, and post-collegiate PRs of 65:18 and 2:23--are a lot to celebrate. Beyond his running resume, Matt carries a tremendous appreciation for each day, each run, and each breath. 

Diagnosed with Cystic Fibrosis before his first birthday, Matt talks about the challenges presented both by CF, as well as overcoming perceptions as an active youngster with the lung-afflicting disease. 

He also shares his insights into building culture, from his high school days during the beginnings of a juggernaut program at Monroe, to his time running for some great teams at the University of Minnesota. Matt's attitude, approach to the sport, and the way he treats others are a phenomenal example that the desire to bring the best out of yourself and those around you is a path to something truly special. 

With the help of a special guest host who gives us some insights into the days before he was a star, we've got another edition of the Sub 4 in Sub 4 series for all you track fans! Today's story features the breakout race that launched Sam Penzenstadler (Oshkosh West '11) onto the national scene. As a prep in Wisconsin, Sam finished 4th at the state cross meet in one of the closest years in recent memory (top 5 all within 5 seconds). On the track, he graduated with personal bests of 1:57 and 4:18, the latter from his 6th place finish at State. 

Penz entered the 2014 Meyo Mile at Notre Dame with modest credentials and a coach with tremendous faith in him. After a massive PR, Sam would go on to earn a pair of NCAA All-Americans that spring, including a 3rd place finish in the 1500m behind Lawi Lalang & Mac Fleet. He would go on to run professionally with The District Track Club in Washington, DC, including a victory at the 2016 Penn Relays. 

*One note that Sam sent us after his recording: Sam lists the decimals from this race as 3:58. 05, which is his overall PR from the following year. The official time on his first-ever Sub 4 was 3:58.21*

On this anniversary of the world's first sub-4 mile, we're launching our new series: "Sub 4 in Sub 4." Our hope is to share with you as many of the stories of Wisconsinites who have broke the elusive 4 minute mile barrier by having them tell the story, and do so in less than four minutes. 

The inspiration comes from a coincidence too surreal to be an actual coincidence. Our first in the series is Joe Stilin, a Milwaukee Rufus King '08 alum who went on to run collegiately at Princeton and the University of Texas, and has run professionally with Zap Endurance for the past 7 years. After we sat down with him and recorded his full interview, we asked him to tell the story of his first sub-4 story, and he just happened to do so in three minutes and 58 seconds. He sets a high bar for the "Sub 4 in Sub 4" challenge, and we hope to share more of these quick stories of fast runners with you in the weeks to come!

In one of our most wide ranging conversations yet, we are excited to be joined this time around by physical therapist and long-time friend AJ Sobrilsky. AJ has had a remarkably varied range of experiences in the running world, from an unconventional origin story as a former four-sport high school athlete to collegiate distance runner, all the way to being plugged in to the Mecca of the American distance running scene in Flagstaff. Beyond some catching up & sharing old stories, we dive into the key ingredients of creating a special running culture, the evolution of identity as a competitive runner, and get some insights from AJ & Spencer, two of the top running PT's in the game, about staying healthy & maximizing performance.  As always, we have some fun with his hot takes in the rapid fire round, including his pick of favorite Performance Running Outfitters owner. 

As we were scheming plans for where we wanted to go with the podcast after the Olympic Marathon Trials, we were looking forward to the spring HS & NCAA track season, road racing scene, and the build up to the Track & Field Trials and Olympics Games. Like so many, we've seen things change a lot in the last two weeks. 

Our most recent interview, recorded just at the start of all of these changes, opened the door to what the weeks to come can be about. For over a decade, Derek Rubis has been known throughout the running world as "The Hub of Distance Running." His passion for the sport began as a young runner growing up in Waukesha, and grew throughout his career at Carroll & beyond. 

In a time of "social distancing", Derek's ability to connect with runners across the world online through wall posts and his iconic "Face in the Hole" show that physical distance can't keep distance runners apart. We find out about the original "Takeover Bros," his favorite runs & runners, and the legacy that he hopes to create as distance running's biggest fan. 

As we gear up for the start of the 2020 Wisconsin high school track & field campaign, we are excited to share a conversation with a man who has made building the sport a priority, not only where he coaches, but across the state. In addition to the tremendous success of his Whitewater Whippets on the conference and state levels, Maas has been an integral part of the growth of the Wisconsin Track Coaches Association & annual clinic, promoting best practices and positive, athlete-centered coaching across Wisconsin. 

Unsurprisingly, Mark spent much of our time with him talking about and praising others. He talks candidly about what it was like coaching his sons to state titles, his goals for interactions with every athlete on his team, and how the way student-athletes feel about track has the capacity to shape their experiences, for better or worse. 

Best of luck to all the coaches and teams as they kick off their 2020 track campaigns! We're excited to see the incredible performances to come from across the state. 

Our final Miles of Trials profile is Math teacher, head track coach, and two-time US Olympic Marathon Trials qualifier John Dewitt. One of the most interconnected members of the Wisconsin running community, John's energy & passion for all aspects of the sport are a catalyst for so much good. If you've not had the pleasure of meeting Dewey, the enthusiasm, cleverness, and passion for others give a great glimpse into how he ticks.

We got to hear about John's start in the sport, including not running high school cross country until his junior year, as well as his decision to stay in his hometown of Oshkosh for college. We also catch a few of his many post-collegiate highlights, and his preparation and mindset ahead of this weekend's USOT Marathon in Atlanta. 

Special thanks to guest co-host Danny Machmueller, who provided both Girl Scout Cookies and all of the funniest moments in this week's episode! 

With the US Marathon Olympic Trials just over a week away we were lucky enough to sit down with 2xOlympic Trials Qualifier Caitlin Kowalke.

Caitlin takes us through her journey as a runner, from her first memories of racing, to running for the Badgers, and her time as a professional.  She also describes the challenges that she has faced throughout her journey and how she has balanced her life as a mother, wife, coach, employee, and extremely successful athlete.