Episodi
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Yes, he is only a Sophomore in high school.
No, this isn't fake.
Today on the show is Cooper Lutkenhaus. Cooper is a Sophomore out of Northwest High School, and is one of the best 800m runners in the nation. Last June, as a freshman, Cooper stunned the field at the 2024 Brooks PR 800, running 1:47 and beating a star-studded field with his crazy kick in the last 200, setting the Freshman National Record.
He also won the Brooks PR JR 800m as an eighth grader, and is a State Champ in the 800m, NON Champ in the 800m, and to be honest, the list goes on and on. I could go on and on about how talented this guy is and everything he has achieved only as a Sophomore, which is the same grade as me right now (lol).
In my chat with Cooper today, we discuss how he solo time trialled an 800m in the middle of December and ran 1:52, what it meant for him to break the Sophomore Indoor 800m Record, running a converted 1:49.8 at the Texas Tech Invitational. Cooper also talks about pressure, his relationship with cross country as an 800m runner, and his thoughts on having his own Wikipedia page.
Please, wherever you are, in your car, at work, on a run, give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keeping bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running.
So, without further delay, please enjoy my conversation with Cooper Lutkenhaus
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Today on the podcast is the return of Sophia and Victoria Rodriguez from Mercer Island High School.
The last time I had them on the podcast was last February and since then, Sophia has won 3 state titles, Victoria won a national title in the steeplechase, they finished 8th and 12th at NXN, and Victoria is committed to run at Wake Forest University next fall.
So, thereâs a lot to unravel.
We discuss what itâs like with it being Victoriaâs final year of high school running and how their sibling relationship is going to change, what it was like for Sophia to win a state title individually, and as a team on both the boysâ and girlsâ side, their NXN experience in the mud, the importance of a mental reset, as well as how they are able to maintain joy in running despite the challenges that the sport brings.
Please give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keeping bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running.
Without further delay, please enjoy my conversation with Sophia and Victoria Rodriguez
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Episodi mancanti?
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Today, ladies and gentlemen, is the first panel episode on The Sunday Shakeout.
To start off this series, I partnered up with Jean Claude, also known on Instagram as Startline Running, to bring to you some of the top athletes in the Washington State 3A division, including Owen Powell, Vince Recupero, Hudson Atrosh, and Kade Brownell.
I have had a few of these on the show before, but bringing them together on one panel episode was truly something else. These guys are national caliber and some of the biggest stars in all of high school running. It was great to hear some of their perspectives and banter as we draw closer to the 2025 Outdoor Track Season. The guys gave their thoughts on it being their senior year, the final dance of their high school careers, some of the personal growth and transformations they have undergone throughout their four years of high school, and really everything in between.
Truly, this episode has it all. It gets a little spicy at times with rivalries but I know that anyone listening is here for the action. And we have delivered.
Before we get into todayâs episode, please, wherever you are, in your car, at work, on a run, give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keeping bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running.
So, without further delay, please enjoy the inaugural panel episode of The Sunday Shakeout.
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Today on the show I am joined by TJ Hansen.
TJ is a senior out of Michigan and finished 2nd place at NXN after crawling to the final qualifying spot at NXR. He is also a back-to-back state champ in cross country and ran under 15 minutes for 5K seven times during the season.
TJ is set to run at the University of Colorado after flipping his commitment from University of Tennessee following the Sean Carlson coaching change.
We will talk all about how he went from tripping, being sick, and barely making it to NXN, to being second in the nation. We also talk about running back to his tent a minute before winning his 2nd consecutive state title, getting hit by a car his Sophomore year the day before winning his state qualifier, and so many other crazy stories.
Before we hop into todayâs episode, please wherever you are right now, in your car, on the bus, in your home, please take a second to give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting The Sunday Shakeout and some of the exciting things that we got going on in 2025. Thank you.
Without further delay, please enjoy my conversation with TJ Hansen
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Happy New Year!
The new year is often a time to look forward and set intentions for ourselves as we journey through the next chapter of our lives. However, I also believe that reflection is a huge part of turning the clock.
So today, I am looking back and revealing some of the biggest lessons that I have learned on this podcast in 2024. Whether you run in high school, college, or are just getting into it in your adult years, I think anyone can take something from this episode to apply to their daily lives.
Stay tuned for some of the panel episodes that I have on The Sunday Shakeout coming very soon!
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Today on the podcast marks the return of Erik Semling!
Last time I had Erik on the podcast was back in August right after the Olympic Games in Paris. We discussed all the action that happened at this yearâs games, as well at the 70 minute half marathon that he ran at just 14 years old. Today, being Erikâs third time on the podcast, we discuss his freshman cross country season that he just ran.
Let me run off some accolades:
Minnesota 1A State Champion in 15:23 21st at the NXR Heartland Championship race in 15:09 12th at Runninglane Nationals in 15 flatDespite all of this, Erik says that he was disappointed with his season. Today, we will unpack his mindset, motivations, how we is working on speed and strength over the winter, why accountability is so important, 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.
Thank you so much to all of my listeners for the support!
Please enjoy my conversation with Erik Semling.
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Today on the podcast is Cassidy Armstrong!
Cassidy is a junior at Ballard High School in Seattle Washington and is the recently crowned Girls Footlocker West Champion in a time of 17:42. She also won the NIKE Hole in The Wall Invitational in a time of 16:43, just barely missing the course record set by Anna Callahan one year earlier.
Today, Cassidy and I talk all about her 2024 season and her massive progression from last year to this year, the greatest stories and lessons from her 2024 cross country season, what it means to have balance in the sport of running, the importance of consistency in the sport of running, and 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 Cassidy Armstrong.
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Ladies and GentlemenâŠ
Today on the podcast is guy who won it all, a national champion, Charlie Vause, your 2024 Boys NXN Champion.
Last weekend, Charlie Vause won the Nike Cross Nationals Meet in a time of 15:28 in one of the most treacherous races in meet history. Previous to NXN, Charlie didnât even win his state meet, nor his NXR, yet he pulled it all off.
Learn how in todayâs show.
Today, I also have a very special co-host with me on the show, Jean Claude. Jean is the owner of Startline Running on Instagram, who does interviews with the best cross country and track and field athletes in the State of Washington, making amazing and genuine content. Jean is the future of media in the sport of running and today that got put on full display.
We dive into Charlies perspective on what happened at NXN, how his faith is so intertwined with his journey in running, his transformational journey from finishing 14th at NXR last year to winning NXN this year, what it meant for him to go rock bottom after his junior track season and how he came back, what it means to embrace the underdog mentality, 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.
Learn about how he did it.
Listen now.
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Today on the podcast is Baltimore Marathon Winner Willy Fink.
Willy is a professional runner for Under Armour Baltimore Distance, and is one of the top track athletes in the United States.
Willyâs story this past year has been pretty incredible, because this time last year, at the BU Opener, he ran 13:19 for 5K indoors and had tons of momentum going into 2024, and Olympic Year. However, in the spring, Willy sustained a terrible achilles injury that even left him unable to walk for a bit, yet he came back, ran at the Olympic Trials, won the Baltimore Marathon in October, and just overall had an incredible comeback story.
So in our conversation, we did into his rollercoaster 2024 journey, the value of patience and how he defines discipline, the power of positivity and how we pulled off the victory at the 2024 Baltimore Marathon.
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 Willy Fink!
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Welcome back to The Sunday Shakeout! Iâm your host, Nicholas, and today weâre diving into one of the most prestigious moments in athleticsâthe announcement of the World Athletes of the Year at the World Athletics Awards 2024 in Monaco.
This year, a the womenâs side, we have Sifan Hassan of the Netherlands and on the menâs side is Letsile Tebogo of Botswana.
Weâll explore their incredible accomplishments, what this recognition means for the sport, and what makes them true legends in the sport of track and field. I will also be giving my thoughts on what I think are the characteristics that define an athlete of the year, and some thoughts for 2025.
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 breakdown of the World Athletes of the Year.
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Today on the podcast, I had an awesome conversation with Chloe and Hannah Huyler.
Chloe and Hannah are twin sisters that are seniors at Lakeridge High School in Oregon. Both Hannah and Chloe are committed to run at D1 schools next year, with Hannah running at Vanderbilt and Chloe running at Notre Dame. Chloe recently won the NXR Northwest Girls Championship race and if I am getting the dates right, they will both be racing on December 7th, with Chloe racing at NXN and Hannah racing at Footlocker Nationals.
Whatâs crazy about their journeys is that Chloe and Hannah started doing cross country just last year and since then, they have become some of the top runners not only in Oregon, but also in the Pacific Northwest and only time will tell if they can stand on the podium at Nationals.
Today, we talk all about their experiences at NXR and how Chloe made up a 10 second deficit in the final k from Sophia Rodriguez in order to take the win in the last 200. We also talk about their relationship in the sport of running and how much it has helped their journeys, why they chose Notre Dame and Vanderbilt, how they envision the future of their respective running careers, 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 Chloe and Hannah Huyler.
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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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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:
https://www.instagram.com/thesundayshakeout/
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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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