Episodes
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Today on the podcast in Andy Raynor!
Andy is a runner based in the UK and has a YouTube channel with over 28 thousand subscribers known as the FOD runner. He reviews running shoes and all of his races and training for 5Ks, 10Ks, half, and full marathons. YouTube is one of the places where I found true passion and motivation to start running seriously, and so channels like his and many others hit home for me. Andy is a very analytical person in the way that he approaches the training and racing process and his deliberate approach has brought him success. He started running in his 20s a little less than 10 years ago, and he holds PRâs of 2:40 in the marathon, 1:13 in the half marathon, 33 minutes for 10K, and 16:05 for 5K.
He does all of this while doing a full-time job, having a family, and running an incredible YouTube channel.
Andyâs incredible and infectious passion for the sport shines through in my conversation with him today. This conversation is really for anyone who wants to dive into the world of marathoning, and just enjoy a very insightful conversation between two committed people in the sport of running.
Andy and I talk all about his 9 and half kilometer race that he did earlier today, mindset and overcoming adversity, his journey from being a soccer player to committed to the sport, why itâs important to control the controllables, and much more.
If you havenât 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 todayâs show.
The FOD Runner on YT: https://www.youtube.com/@TheFODRunner
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Yesterday was an attempt at a 3-peat.
Seattle Prep XC Boys Team was attempting to be one of the few teams in Washington XC 3A state history to win back-to-back-to-back state titles. The favorites going into today were the boys from Mercer Island High School. In our minds, however, we were the favorite.
Today, I review a very disappointing and emotional loss at the State meet that we faced. This includes my whole experience from Monday-Saturday of this past week, the trip itself, and some of the lessons that we are using moving forward.
The phrase we said to each other was "you are bigger than the moment".
But sometimes, it doesnât go the way you planned. Legs feel heavy, the gaps start to form, and all the expectations we carried on our shoulders start to weigh us down. The finish line came, but the resultâwell, it wasnât what we had fought for. Not this time.
Thatâs when the phrase truly matters. Because itâs not just something you say when things are going your way. Itâs a belief, a mindset, a call to rise above, especially when you fall short. Itâs about understanding that when everything comes down to one race, one chance, one defining instant, you are not defined by that moment.
Yes, we stumbled, and yes, we felt the sting of disappointment. But those moments donât take away the months of grinding workouts in the rain, the countless miles logged in the early morning darkness, or the brotherhood forged through shared struggle. All the work, all the pain, all the sacrificeâthatâs what defines you.
The moment doesnât make you; you make the moment
And this moment, while a failure, is only a short chapter in our book on SPXC. We still have a lot more book to write.
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Episodes manquant?
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Today on the podcast is Manny Putz!
Manny is a senior in Wisconsin who just yesterday won his third consecutive state title, becoming only the third person in his division to three-peat in the history of Wisconsin State Cross Country History. According to DyeStat, Manny is also ranked as the third best individual male in the U.S, and going into NXR and NXN over these next few weeks, he is the #1 returner, having finished 5th at the meet last year.
Manny is also the Wisconsin 1600 and 3200 State Champion. He holds PRs of 4:12 for 1600, 8:53 for 3200, and is committed to run at the University of Wisconsin in Madison, in 2025.
Today, Manny and I talk all about the experience and emotions of winning back-to-back-to-back state titles, his thoughts on how to effectively run hills in cross country, being one of the favorites going into NXN this year, why he thinks high school rankings are a double-edged sword, and much more.
If you havenât 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 todayâs show.
Without further delay, please enjoy my conversation with Manny Putz.
The Sunday Shakeout Instagram:
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This week on The Sunday Shakeout is a training review!
I am a firm believer that the process of reflection is something that is crucial to getting better in the sport of running. This is not only from the standpoint of running, but also staying injury-free, making more intelligent training decisions, and having better "Running IQ" as my cross-country coach would call it.
I talk all about my Sophomore XC season starting in June with summer training, some of the injuries and sicknesses I faced and how I responded, and how I can improve some of the systems in my training in order to mitigate setbacks. I also go over some of the varsity races I competed in and how I set almost a 100-second PR in the 5K.
The idea of mental skills and mental acuity is something that I also talk about today. With sickness, I find that I lose not only physical fitness and ability, but my mental skills and focus declines quite a bit. I have found that racing after sickness has been quite poor and my ability to push through pain and process moves in the middle of races is poor. It takes much more time to build that back up after being injured.
So many stories. So many tips. So many reasons to tune-in!
I hope you all enjoy this episode of The Sunday Shakeout.
Please consider leaving a follow and a five-star review on Apple Podcasts and Spotify!
The Sunday Shakeout Instagram: â https://www.instagram.com/thesundayshakeout/â
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This week on a pod is Sam Kurtz!
Sam Kurtz is a senior captain on the Seattle Prep XC team. As a freshman, Kurtz was one of the slowest guys on the time, typically running in the 27- and 28-minute range for 5K, with a PR of 26:40. Having dealt with calf problems, asthma, running alone, and tons of adversity, hardship, and disappointment, Kurtz has made an incredible story and shares it on today's podcast.
We talk all about Kurtz's high school journey and transformation, his thoughts on the importance of team culture, and the inherent greatness that community can bring on an individual and team-level, as well as some of the most defining moments in his career, a preview of his final cross country race in high school, and more!
This episode was one of my best ever!
So much wisdom. So much gold.
Tune into the Sam Kurtz Special!
Please consider leaving a follow and a five-star review!
I hope you all enjoy this episode of The Sunday Shakeout!
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This week on the podcast is Adrian Macdonald!
Adrian Macdonald is a two-time Leadville 100 Winner. He finished second at this year's Leadville 100 with a time of 15:56:34, behind David Roche, who set a new course record of 15:26:34.
Adrian inititally had ambitions of becoming a professional football player, but instead turned to running in high school. While only running a 4:40 mile in high school, Adrian continued to pursue running in his adult life. He trained for many road races, including the Boston Marathon. However, during COVID, he began to train for ultramarathons. In this first attempt at the Leadville 100 as an unsponsored athlete, he won.
Adrian later signed with On and is now a professional athlete.
Adrian and I talk all about mental toughness and the mental skills required to be successful in an ultramarathon, his experience in the Leadville 100, why he thinks running is such a special sport, some of the biggest lessons that he has learned, and much more!
I hope you all enjoy this episode of The Sunday Shakeout!
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This is my 100th time writing an episode description.
It's crazy how far this podcast has come. I want to thank all of you so much for the support. Sometimes all it takes is committing and acting upon one dream. You don't have to have it all figured out for you to just start. Just pick up a mic, start posting, and the rest will come.
The Sunday Shakeout has come a long way over these last couple years and I could have never dreamt to be in this moment right now. This reaches far above the number of subscriber I have. This is about the journey and the relationships I have built and the growth that I have witnessed of myself along the way.
Today on the podcast, I reflect upon my journey as a podcaster, as well as my old voice back from 2021 when I was in eighth grade (boy oh boy).
Special shoutout to my parents, to SPXC boys, Rene, and everyone who has supported me to this point.
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This week on the podcast is the return of Rene Aldrich!
Rene was the fourth guest I ever had on the show and this week she returns to the podcast. Just eight days ago, Rene raced the Berlin Marathon along the streets of Germany in a time of 4:38:34. While the time might not sound impressive, Rene suffered a grade two calf strain just three weeks earlier and did not run until the day before the race.
So today's conversation is more than just about the times. In her forties, Rene is still running marathons and half marathons, having completed over 240 total. We talk all about the experience of running the Berlin Marathon, Berlin's unique cityscape, the calf injury and subsequent recovery leading into the marathon, how she overcame doubt, the importance of joy and finding your why in the sport, and much more!
Please consider leaving a follow and a five-star review on Apple Podcasts or Spotify!
I hope you all enjoy this week's episode of The Sunday Shakeout!
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Today on the podcast is Adam Foley.
Adam is a freshman and Laramine Prep High School in North Carolina, and he has been ranked as high as the 6th fastest freshman in the nation. In his first indoor 3200 in middle school this past winter, Adam ran 9:47. He also ran 2:00.9 in the 800, coming off an injury, as well as 4:13 for 1500.
Adam is definitely one of my more articulate guests that I have had on the show, so I highly recommend tuning in to my conversation with him today. So many great insights and ideas that I think, really anyone, from high school, collegiate, runner in their 30s, 40s, 50s, 60s, doesnât matter. Adam had a lot of amazing things to say at such a young age and I know you will find value from todayâs episode.
We talk all about Adamâs early success and journey in the sport of running, the importance of becoming a better person, not just a better runner, how Adam finished last at his middle school conference meet, and then came back the next year a completely different runner, his thoughts on the idea of talent, and much more.
If you havenât 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 todayâs show.
Without further delay, please enjoy my conversation, with Adam Foley.
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This week on the podcast is Brent George.
Brent is a physical therapist who has been involed in the physical therapy community for over 32 years. She is the co-owner of G4 Athlete, along with her wife. Brent has worked with professional sports teams, such as the Seattle Seahawks and the Seattle Mariners. He has also worked with big name shoe brands, such as NIKE and Brooks, in order to optimize the biomechanical design of their shoes. So, in short, Brent has had a lot of experience in the world of physical therapy.
So on this episode, Brent had a lot of amazing things to say and I have to say, if I was a runner who I was injured or maybe just wanting to learn about what I can incorporate into my training, I would find this episode to be pure gold, or even if you are an advanced runner and want to take your ancillary work to the next level, this episode is for you.
Brent and I chat about his thoughts on the evolution of physical therapy and injury treatment, the importance of strength and mobility for runners, why you should make strength and mobility work event specific, the role of shoes in injury prevention, his thoughts on minimalist shoes, and much more.
A little disclaimer before we get into the shoe, I apologize if my voice is a bit nasal. Iâve been sick for the past few days, so apologize for any sniffles or just sounding a little iffy. But ayy, Iâm here, and nothing can stop The Sunday Shakeout.
If you havenât 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 todayâs show.
Without further delay, please enjoy my conversation, with Brent George.
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This week on the podcast is Ben Nagel!
Last December, Ben graduated from Virginia Tech as a sub 4 miler and 1:47 800 guy. He trains under Ben Thomas with guys like Cooper Teare and Cole Hocker. But what is most impressive about Ben, is that in high school, his fastest mile that he ran was 4:40, which, on most competitive times, would be a solid JV time in high school. But having that huge transformation from running 4:40 to sub-4 was incredible to hear.
Some of the stories and lessons that he shares today were incredibly inspiring for me personally, as I am in the mid 17s for 5K cross country my Sophomore year, and hearing Ben and his journey shows that we can do so much more than we think we can achieve and itâs up to us as to whether or not we want to chase it. So, I had a blast chatting with Ben today. He had a lot of amazing things to say and I know that you will enjoy it as well.
We talk all about what it is like to be coached under Ben Thomas, transitioning to running post-collegiately, the journey to the sub-4 barrier, his experiences with setting and achieving goals, his best advice for runners who want to be great, and much more.
If you havenât 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 todayâs show.
I hope you enjoy this episode of The Sunday Shakeout!
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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!
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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.
Donât miss out on the Julian Guinane Special!
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This week on the show is Andre Mathew.
Now, right now, this is normally where I list off my guestâs PRâs 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 wonât want to miss this one.
If you havenât 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 todayâs show.
I hope you all enjoy this week's episode of The Sunday Shakeout.
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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!
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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!
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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!
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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!
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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 Nikeâs professional athletes. Nike also provides the programâs 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 Nikeâs 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 havenât 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 todayâs show.
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This week on the pod is Porter Middaugh.
Porter Middaugh is a rising star in the world of endurance sports. Recently graduated from Battle Mountain High School in Colorado, Porter has joined Project Podium, a USA Triathlon men’s development program in Tempe, Arizona. Known for his remarkable versatility, Porter has also made a name for himself both in cross country and track. He ran 8:41 for 3200m at the Arcadia Invitational this past spring, the second-fastest time in Colorado state history. Porter also finished 6th at the Nike Cross Nationals Meet in the fall, with a time of 15:25.
Porter's achievements extend beyond the track. He was the 2023 Colorado Gatorade Player of the Year and has shown his prowess in triathlons and mountain running. Competing at the USA Triathlon Junior Nationals, he demonstrates his dedication and prowess in the world of triathlons, making him a future prospect to be one of the top triathletes in America.
With a family deeply rooted in sports, Porter’s journey is fueled by strong influences and a passion for competition. As he transitions to the elite level, he continues to ignite that passion and set higher standards to become world class.
Today, Porter and I talk about his recent competition in Des Moines, Iowa. We also discuss inside the life of Project Podium, and much more.
Please consider giving this podcast a follow and a five-star review!
Share with a friend, a teammate, or someone who you think might benefit from this episode. Let's inspire more people and make an impact on the sport of running.
Contact me: â [email protected]â
Instagram: â @thesundayshakeoutâ - Montre plus
