The Sunday Shakeout

Ep. 213 - The Senior Pilgrimage & Thoughts Going Into Bob Firman

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Ep. 212 - First Meet of My Senior XC Season, Thoughts on Pre-Race Nerves, the Status of the Show

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Ep. 211 - The Biggest Postseason Bounce-Back of 2026: Notre Dame Freshman & 1:48 800m Runner Owen Horeni

One week. One tough loss. Six days to figure out what comes next. At the 2026 IHSA Class 3A State Championships, Owen Horeni finished second in the 800m, running 1:51. I

Ep. 210 - Some Thoughts Before My Senior XC Season

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Ep. 209 - He Trained For a Half Marathon at 10 - Then Became a 2X 800m National Champ

One hundredth of a second. That was the difference between Caleb Winders winning and going home wondering what he could have done differently. A few weeks later, he ran

Ep. 208 - From Falling While Leading At The State Meet to 2X NXN Team Champ | The Hunter Robbie Special

Sometimes the athletes who go the farthest are the ones who never made the biggest splash at the start. Hunter Robbie didn't become a two-time Nike Cross Nationals All-A

Why I Left Strava Before My Senior Season

This week, I'm taking a break from guest interviews to share a few lessons from my final varsity camp before senior cross country. We talk about why I decided to step aw

Ep. 207 - The Fastest Mississippi HS Runner of All Time: Running Free and Surmounting the Pressure with 8X MS State Champion Andrew Brown

Andrew Brown was labeled a prodigy before he was old enough to drive. Then came the pressure, the setbacks, and the question every young athlete eventually faces: who are

Ep. 206 - Inside the Mind of 2X 800m National Champion Reagan Moore

In 2026, Oak Knoll School's Reagan Moore cemented herself as one of the premier 800-meter runners in the United States. The rising senior from Summit, New Jersey claimed

Ep. 205 - The Blueprint for XC Team Success: What it Takes to Build a Dynasty with CDA's Wyatt Carr

In 2025, Coeur d'Alene High's Wyatt Carr stepped into a new role. The team's longtime leaders had graduated, and the responsibility of carrying one of the nation's premie

Ep. 204 - Inside the Undefeated Senior Track Season of WA 3200m 3A State Champion Cassidy Armstrong

In 2026, Ballard High School’s Cassidy Armstrong closed out her career as one of Washington’s defining distance runners. In late May, she delivered the defining performa

Ep. 203 - Jane Hickey Ran the 6th All-Time U.S. HS 600m With 1 Year of Training | From Soccer Player to UNC T&F Commit

She'd never raced a track meet before her junior year. Eighteen months later, she was standing among the fastest high school middle-distance runners in America. The Ursu

Ep. 202 - The First Ever Indiana HS Sub-4 | Shipshewana, Indiana's Noah Bontrager

In 2026, Indiana watched a barrier fall that had stood for generations. Noah Bontrager was the one who broke it. The Indiana standout, who is headed to Notre Dame this f

Ep. 201 - From Hospitalization to 9X State Champ & 7X All-American: The Story of Abby Hennessy

Just over a year ago, Abigail Hennessy wasn't sure she'd race again. Today, the Westford Academy graduated senior owns three Massachusetts state records and has cemented

EPISODE 200 | Immense Gratitude, Deep Reflections on Running, Plans for the Show

Over three years ago, I started this show as a casual basement passion project. Now, The Sunday Shakeout has grown to be one of the top high school running podcasts in th

Ep. 199 - Breaking a 26-Year-Old School Record | The Next Northwest Great: Seattle Prep's Elise Corr

Some athletes make headlines with their times. Others make you pay attention because of the story behind them. Elise Corr is quickly becoming both. The Seattle Prep sta

Ep. 198 - Marginal Gains & Being a Student of the Sport With the Fastest Washington Sophomore | Inside the Mind of Carson Stafford

Before the podium finishes. Before the national meets. Before the breakthrough performances. There was just a kid who loved to run. Tahoma High School's Carson Stafford

Ep. 197 - The Most Underrated Region in the Nation: Sitting Down with 15X DC State Champ Abigail Anstett

15 state titles. A national championship relay. And a runner determined to prove that Washington, DC deserves a place in the national conversation. This week on The Su

NASH HOWARD SPECIAL EPISODE | Cross-Country, Teammates, Kirkland, Michael Jackson

This week on the podcast, in addition to a guest interview, is a special episode with my best friend and teammate on the Seattle Prep Boys Cross-Country Team. Nash Howard

Ep. 195 - From 5-Month Injury to National Title & State Record: The Story of Mia Sirois

In 2026, Barrington High School's Mia Sirois cemented herself as one of the premier distance runners in the nation. The Illinois standout opened her year by winning the