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Nicholas Macha

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The Sunday Shakeout
The Sunday ShakeoutEp. 157 - From 2X NXR Team Champs To Fastest Freshmen Twins In the NCAA: The Rise of Max and Zack Cervi-SkinnerHello, and welcome back to another episode of The Sunday Shakeout! I am your host, Nicholas.Today on the show, I had the pleasure of chatting with the fastest freshman twins in the NCAA this fall at Wake Forest…Zack and Max Cervi-Skinner. They’re from Idaho, where they ran for Coeur D’Alene High School and built quite the legacy for CDA Distance.In 2023 and 2024, they led the CDA boys to a team title at the Nike Cross Regionals Northwest Meet—one of the most...
2025-09-0138 minThe Sunday Shakeout
The Sunday ShakeoutEp. 141 - Work Hard, Have Fun: Inside The Mind Of Rising HS Star Nash HowardHello everyone, and welcome back to another episode of The Sunday Shakeout.I am your host, Nicholas, and today on the show is my teammate and one of my best friends: Nash Howard. This dude is a stud. He’s only a sophomore, and he’s already run 2:02 for 800, 4:21 for 1600, 9:26 for 3200, and 16:14 for the cross country 5K. Yeah… the guy’s legit.Nash is one of the most down-to-earth, real, and raw guys I’ve ever met, a beacon of wisdom and interesting takes. If you’ve...
2025-06-091h 08The Sunday Shakeout
The Sunday ShakeoutEp. 139 - The Future Of The Sport Of Running: A Running Masterclass With MS Superstar Brayden DomontHello everyone, and welcome back to another episode of The Sunday Shakeout. I am your host, Nicholas, and today on the show is one of the nation’s biggest middle school stars: Mr. Brayden Domont out of Illinois. This dude is nuts. I can’t even believe how fast middle schoolers are running these days. As an eighth grader, Brayden has run 2:02 for 800m, 2:46 for 1K indoors, 4:27 for 1600m and 12:06 for 4K cross-country. Just reading those times off, puts me to shame… my gosh middle schoolers are fast these days...
2025-06-0239 minThe Sunday Shakeout
The Sunday ShakeoutEp. 108 - Breakdown Of The 2024 World Athletes Of The YearWelcome back to The Sunday Shakeout! I’m your host, Nicholas, and today we’re diving into one of the most prestigious moments in athletics—the announcement of the World Athletes of the Year at the World Athletics Awards 2024 in Monaco. This year, a the women’s side, we have Sifan Hassan of the Netherlands and on the men’s side is Letsile Tebogo of Botswana. We’ll explore their incredible accomplishments, what this recognition means for the sport, and what makes them true legends in the sport of track and fi...
2024-12-0219 minThe Sunday Shakeout
The Sunday ShakeoutEp. 94 - The Runners Central Founder Julian Guinane On Building A Running Media Empire & Overcoming A Rare Heart ConditionThis 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...
2024-09-0246 minThe Sunday Shakeout
The Sunday ShakeoutEp. 93 - From Stress Reaction To Being On the Verge Of A Breakthrough: Andre Mathew On Hard Work, Perseverance, And InjuriesThis 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 Andr...
2024-08-2632 minThe Sunday Shakeout
The Sunday ShakeoutEp. 92 - Recapping Track & Field at the 2024 Paris Olympics With 14-Year Old Phenom Erik SemlingThis 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...
2024-08-181h 01The Sunday Shakeout
The Sunday ShakeoutEp. 91 - Insights on Hard Work & Toughness From 2x State Champion Ezra TeeplesIn 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...
2024-08-1133 minThe Sunday Shakeout
The Sunday ShakeoutEp. 90 - The Chase for Greatness | Inside the Life of 3rd Place NXN Finisher Emily WisniewksiIn 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. ...
2024-08-0528 minThe Sunday Shakeout
The Sunday ShakeoutEp. 90 - The Chase for Greatness | Inside the Life of 3rd Place NXN Finisher Emily WisniewskiIn 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. ...
2024-08-0528 minThe Sunday Shakeout
The Sunday ShakeoutEp. 89 - Debunking the BIGGEST Running Myths | Training, Nutrition, Recovery...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!
2024-07-2932 minThe Sunday Shakeout
The Sunday ShakeoutEp. 88 - Staying Humble and Keeping it Fun with Malachi SchoenherrToday 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...
2024-07-2247 minThe Sunday Shakeout
The Sunday ShakeoutEp. 87 - Inside the Life of an Elite Triathlete & Runner | Porter Middaugh of Project PodiumThis 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 ex...
2024-07-1518 minThe Sunday Shakeout
The Sunday ShakeoutEp. 86 - Notre Dame's CJ Singleton on Racing NCAAs, Teammates, and Enjoying the JourneyToday 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 happ...
2024-07-0831 minThe Sunday Shakeout
The Sunday ShakeoutEp. 85 - Breaking Records & Chasing Greatness with Tayvon KitchenThis week on the podcast is Tayvon Kitchen! Tayvon Kitchen is a rising senior running for Crater High School in Central Point, Oregon. He and his teammates, including Josiah Tostenson, recently broke the Distance Medley Relay (DMR) high school national record at the New Balance Nationals Outdoor Meet, completing a time of 9:44.30, breaking a 23-year-old record ran by a group that included Alan Webb, a former American record-holder in the mile (3:46.91). Tayvon also recently raced two 5Ks in one day at the Nike Outdoor Nationals Meet, running in the USATF U20 Championships in the morning in 14:24 and the Nike Outdoor...
2024-06-3027 minThe Sunday Shakeout
The Sunday ShakeoutEp. 84 - An Open Conversation with High School Star Alexa MatoraThis week on the podcast is Alexa Matora! Alexa currently runs for Lake Washington High School and just finished her junior track season last week at Nike Outdoor Nationals, racing the championship mile (4:50) and the championship 800 (2:09). We talk all about: - Working at a running shoe store - Tactics for training and racing - Staying positive and enjoying the sport - What it’s like being coached by her mother - The importance of staying relaxed and not taking th...
2024-06-2438 minThe Sunday Shakeout
The Sunday ShakeoutEp. 83 - Embracing Change and Finding Joy in the Sport with Anna CallahanThis week on the show is Anna Callahan! In this episode of the Sunday Shakeout, I sit down with Anna Callahan, a graduating senior from Skyline High School in Washington, and future Duke University athlete. Anna shares her journey through high school, from dealing with a hip stress fracture to her recovery process, reflecting on her time at Skyline, and lopoks ahead to her collegiate running career. Key Topics: High School Graduation and Summer Plans: Anna discusses her excitement and the bittersweet feelings about graduating, upcoming grad parties, and summer trips. Dealing with Injury...
2024-06-1727 minThe Sunday Shakeout
The Sunday ShakeoutEp. 82 - 14-Year Old: Erik Semling on Running Fast, Recovering, and Becoming World-ClassThis week on the pod is Erik Semling In this episode of The Sunday Shakeout, I sit down with Erik Semling, a 13-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. Not only is Erik incredibly fast, but he is also extremely eloquent and thoughful. We cover a variety of fascinating topics, including: Erik's experience running at the Minnesota state meet as an eighth grader Developing race tactics for track events Erik's passion for the sport and his journey towards becoming world-class How his training is tailored to his strengths...
2024-06-1046 minThe Sunday Shakeout
The Sunday ShakeoutEp. 81 - Chasing the Process (And a Sub-4 Mile) with Owen PowellToday on the podcast is a returner guest, Owen Powell, who is a junior at Mercer Island High School. I last talked to Owen in February but since then, he is a national champion indoors in the 800, a national record-holder in the 1K, he has also added two state titles to his collection, and is closing out his season with Brooks PR and Nike Outdoor Nationals, as well as Portland Track Festival. It was great to catch up with Owen today. We talk all about: The Washington state meet Looking ahead to Brooks, NON...
2024-06-0331 minThe Sunday Shakeout
The Sunday ShakeoutEp. 80 - Rebecca O'Keefe on Winning the Triple Crown at State, Committing to the University of Tennessee + Tearing her Plantar FasciaThis week on the pod is Rebecca O'Keefe of Skyline High School! Rebecca is committed to run at the University of Tennessee in the fall. In just the past few days, she completed the triple crown, winning the 800 (2:11.58), 1600 (4:45.44), and 3200 (10:18.87) at the Washington 4A State meet. Great chat with Rebecca and hearing about her story and track season, as well as her commitment to run at UT. She also came off a torn plantar fascia in October that took her out for 12 weeks and a host of other ups and downs. There is a lot that I think anybody can gain...
2024-05-2734 minThe Sunday Shakeout
The Sunday ShakeoutEp. 79 - An Open Conversation with Boston College's Will Purnell: High School, Stress Reaction, Comeback StoryThis week on the podcast is Will Purnell of Boston College! Will is a Seattle Prep alum and is currently in his junior year of the program, holding PRs of 4:04 for 1500, 14:17 for 5K, and 8:24 for 3K. Will and I dive dive deep into the collegiate running experience. We explore the magic of Boston University’s track, the unique challenges and rewards of balancing a demanding academic schedule with high-level athletics, his thoughts on Seattle Prep's rise to success, and the journey from high school running to collegiate competition. Will opens up about a stress reaction th...
2024-05-2039 minThe Sunday Shakeout
The Sunday ShakeoutEp. 78 - Behind the Scenes of Success with University of Notre Dame's Josh MethnerThis week on the pod is Josh Methner of the University of Notre Dame! Josh recently won the Penn Relays Men's 10K with a time of 28:43.53. Josh Methner has garnered a series of accolades and achievements throughout his running career. Notable highlights include being named an All-American and earning All-ACC honors multiple times in cross country. His senior year saw him achieving Cross Country All-ACC recognition once again, alongside many personal bests. Not only is Josh a weapon on the track. He is also a weapon in the classroom and is currently getting...
2024-05-1228 minThe Sunday Shakeout
The Sunday ShakeoutEp. 77 - Inside the Mind of the 5th Fastest Freshman in the Nation, Henry HerbThis week on the pod is Henry Herb, who is a freshman for Seattle Prep. Henry is currently the 5th fastest freshman in the nation for the 3200m (9:22.19) and has ran 4:21 for 1600m this past Friday. Henry is a very humble, yet hard-working future star in the sport. Look out for this guy to dominate in the years to come! In today's episode, Henry and I discuss his freshman year at Prep so far, how he prepares mentally for a race, the importance of consistency and committing to the little things, as well...
2024-05-0621 minThe Sunday Shakeout
The Sunday ShakeoutEp. 76 - Sophomore Superstar Malachi Schoenherr: Running a 4:10 Mile & Nuturing a Passion for RunningThis week on the pod is Malachi Schoenherr! Malachi has quickly established himself as being one of the top Sophomore talents in the country. Malachi recently finished 7th in the Boys Elite Mile at the Jesuit Twilight Meet (4:10.78), breaking the Sheldon High School record and besting many national-level athletes. A few weeks ago, Malachi broke the 42-year-old school record in the 3,000m at the Sherwood Need for Speed Classic (8:17.20). The man is an absolute beast and he is only a Sophomore! In this episode, Malachi and I talk about his 4:10 mile, his journey from soccer to the sport of running...
2024-04-2833 minThe Sunday Shakeout
The Sunday ShakeoutEp. 75 - An Inside Look into the Freshman Year of D1 Runner Will SchneiderThis week on the pod is Will Schneider, who is a freshman for the University of Washington! Will ran for Bishop Blanchet High School. In 2022, as a junior, he clinched both the Washington 3A State track titles in the 1,600-meters (4:07.65) and the 3,200-meters (9:00.36). Additionally, he secured the 2021 Washington 3A cross country championship and led his team to victory. Will boasts PR's of 4:10 in the mile and 8:53 in the 2-mile. Will also dominates the classroom! He received the 2023 Metro League Student-Athlete Award, the 2023 Ed Thenell Student-Athlete Award, and is also a member of the National Honor...
2024-04-2129 minThe Sunday Shakeout
The Sunday ShakeoutEp. 74 - NAU Rising Star Zack Munson on Team Culture, Double Threshold, Chasing GreatnessThis week on the pod is Zack Munson of NAU. Zack is only only a freshman, yet he just ran at the Bryan Clay Invitational with some of the biggest stars in NCAA, running 3:50 for 1500 and 13:55 for 5K. Fantastic conversation with Zack today. The dude has so many good words of wisdom that I think we can all benefit from. I hope that y'all enjoy today's episode! We discuss his recent race at Bryan Clay, the team culture at NAU, some challenges and lessons learned freshman year, his thoughts on Double Threshold Training, and more. ...
2024-04-1531 minThe Sunday Shakeout
The Sunday ShakeoutEp. 73 - Chasing Records and Dedication with Dylan RowellThis week on The Sunday Shakeout is Dylan Rowell from Anacortes High School in Washington. If Anacortes it’s because it’s the same school as his senior teammate, Parker Mong, who I had on the show last week. Dylan is only a Sophomore but he just broke the Anacortes school record of 4:16 in the mile. He also ran 15:34 for 5K XC and is a huge talent in the sport. Fantastic conversation with Dylan today. Watch out for Dylan Rowell in the years to come. In this episode, Dylan and I talk about breaking school records and sett...
2024-04-0729 minThe Sunday Shakeout
The Sunday ShakeoutEp. 72 - State Champion Parker Mong on UW, New Balance, Trusting the Process, and moreThis week’s episode features an interview with Parker Mong of Anacortes High School in Washington. Parker is a state champion, sub-15 minute 5K runner, and is committed to running at UW next year, only adding to the depth of talent that program has! Our conversation today was a lot of fun and I hope you enjoy it as well. We discuss: - Parker’s decision to run at UW next year - His experience at New Balance Indoors - Why Parker he had such a big jump from junior year to senior year, and much more. Be sure to tap...
2024-03-3126 minThe Sunday Shakeout
The Sunday ShakeoutEp. 71 - Dr. Lisa Mitro on the Role of Prehab and Strength Training in a Runner's ProgramThis week's guest on the show is Lisa Mitro. Lisa is a Doctor of Physical Theraphy who focuses on helping runners prevent and treat repetitive stress injuries. She has become popular on Instagram in the running community, accumulating over 156,000 followers. Her content is actionable and things you can add to your training TODAY. Lisa and I discuss her start in the sport and her journey in the world of physical therapy, the importance of strength training for runners, the role of hips and glutes in running mechanics, the debate over static stretching, how to build a strength...
2024-03-2439 minThe Sunday Shakeout
The Sunday ShakeoutEp. 70 - Sisterly Success with Sophia & Victoria RodriguezIn this episode of The Sunday Shakeout podcast, I interview Sophia and Victoria Rodriguez, two phenoms in the high school running scene. The Rodriguez sisters share their excitement about the upcoming events, emphasizing the team aspect and the thrill of competition. They discuss their training strategies, balancing solid work with strategic planning for peak performance. Sophia and Victoria also reflect on their transition from soccer to running, their move from Pennsylvania to Mercer Island, and the supportive community they found at MIHS. They offer insights into dealing with injuries, the importance of staying present, and their aspirations for the future...
2024-03-1730 minThe Sunday Shakeout
The Sunday ShakeoutEp. 69 - Mastering Intensity and Zones with Phil Batterson | Optimize your PhysiologyIn this week's episode of The Sunday Shakeout, I share a conversation with Phil Batterson. Phil is a competitive runner, a former running coach, and founder of Critical Oxygen. Phil has a PhD in human bioenergetics and a love for the sport of running. His goal with Critical Oxygen is to teach athletes how to optimize their physiology for maximize performance. You can find him on Instragram @criticalo2 to check out some of the fantastic content he makes. In today's conversation, Phil and I discuss his background and passion for the sport, how we can...
2024-03-1046 minThe Sunday Shakeout
The Sunday ShakeoutEp. 68 - Chasing Dreams with Vince RecuperoIn this week's episode of The Sunday Shakeout, I chat with Vince Recupero, a standout junior from Bishop Blanchet in Seattle and one of the nation's top high school juniors. Vince shares his journey, discussing the highs and lows of his recent indoor season, his plans for the upcoming outdoor season, and the importance of staying present in the moment. In this engaging conversation, Vince reflects on his passion for running, tracing back to his unexpected start in Europe, overcoming challenges like plantar fasciitis and IT band issues, and finding success with the support of his Blanchet...
2024-03-0420 minThe Sunday Shakeout
The Sunday ShakeoutEp. 67 - Behind the Scenery: The Intersection of Trail Running and Media with Nick DanielsonToday’s conversation was a blast and it gave me a perspective on the sport that was completely new to me. Nick combines his passion of design and photography with his love for trail running. In this episode, we discuss what it’s like working as a freelance photographer, how Nick is continually evolving and staying inspired, what it’s like collaborating with top trail runners and brands (including Kílian Jornet Burgada), shooting at ultra marathons, and more. Please consider giving The Sunday Shakeout a follow and five-star review on Apple Podcasts and Spotify. Thank you to all of my list...
2024-02-2638 minThe Sunday Shakeout
The Sunday ShakeoutEp. 66 - Honoring Kelvin Kiptum | Marathon Greatness, Impact, and Lessons LearnedIn this week's episode of The Sunday Shakeout, we pay tribute to the extraordinary life and legacy of the late marathon sensation, Kelvin Kiptum. Embark on a journey through Kiptum's remarkable life, from his humble beginnings as a goat herder in a Kenyan village to his unprecedented success as a record-breaking marathoner in his early 20s. Explore his incredible achievements, including shattering the two-hour marathon barrier and revolutionizing race strategy with his second-half accelerations. Yet, beyond the records, Kiptum's story imparts valuable life lessons. Join me in contemplating the fragility of life, the unpredictable nature...
2024-02-1814 minThe Sunday Shakeout
The Sunday ShakeoutEp. 65 - Owen Powell | 4:06 Mile, Embracing Relaxed Mindsets, and Glimpses into the Upcoming Track SeasonThis week’s episode of The Sunday Shakeout is an exclusive interview with the remarkable Owen Powell, a rising star in high school cross country and track and field. Whether you're a fan of inspiring running journeys or eager to delve into the mindset of top-tier runners, this episode is a must-listen. Join us as we uncover Owen's transformative moment, that realization he could compete at the highest level in the country. We'll explore his laid-back racing approach and gain unique insights into his training philosophy, making this episode a goldmine for aspiring athletes. In th...
2024-02-1225 minThe Sunday Shakeout
The Sunday ShakeoutEp. 64 - Conquering the Marathon, Consistency, and Running for Happiness with Rene AldrichThis week's episode of The Sunday Shakeout is a captivating conversation with my friend and seasoned marathoner, Rene! Ever wondered what it takes to conquer over 230 half-marathons? Rene shares her remarkable journey, offering insights into her mental adjustments as a master's athlete, battling injuries, and maintaining consistency. In this episode, we deep-dive into the world of marathon running, covering everything from fueling strategies to race-day preparations. Rene shares her most memorable race experiences, making this episode a must-listen for every running enthusiast! And a special shoutout to Rene, the incredible supporter of The...
2024-02-0534 minThe Sunday Shakeout
The Sunday ShakeoutEp. 63 - Mastering the Basics: Unveiling Systems Over Goals in Running SuccessThis week's episode of The Sunday Shakeout unfolds a crucial discussion on honing the fundamentals of running and the transformative shift towards cultivating robust systems over fixating on minute, short-term goals. In the world of running, the allure of trends and purported "hacks" can be overwhelming. However, the reality is stark: there are no shortcuts to success in running. It's the relentless mastery of the basics, the day-to-day grind that may seem mundane but lays the foundation for greatness. If you can embrace and excel in these fundamentals consistently, you're on the path to becoming a phenomenal...
2024-01-2818 minThe Sunday Shakeout
The Sunday ShakeoutEp. 62 - Jack Henzke on Qualifying for NXN, Recapping the Season, COMMITTING TO NOTRE DAME, and moreThis week’s episode of The Sunday Shakeout features an interview with Notre Dame commit and runner at Seattle Prep, Jack Henzke. Jack is an extremely talented runner, having placed 3rd at NXR with an impressive time of 15:08. He also ran at NXN, despite the treacherous conditions. It was an absolute honor to have him on the podcast. In this podcast episode, Jack discusses his recent training progress and mentions a minor issue with his right knee that he addressed with physical therapy. Despite the concern, his knee is improving, and he's excited about continuing his training. He shares in...
2024-01-2138 minThe Sunday Shakeout
The Sunday ShakeoutEp. 61 - How to MASTER Your Winter Training | Winter Running TipsThis week's episode features a guide to how to survive and thrive when it gets chilly and you are among the elements in the winter. This time of year can be absolutely crucial to get an advantage for the spring track season or your spring marathon. Therefore, learning how to optimize your training during the cold (and often snowy) season, can be crucial for staying safe while at the same time building fitness. I hope you enjoy this episode of The Sunday Shakeout! In this episode, I talk about: My experiences with winter running, including the...
2024-01-1425 minThe Sunday Shakeout
The Sunday ShakeoutEp. 60 - Coach Walker of Seattle Prep | BACK-TO-BACK State Titles, Coaching Young Athletes, Team CultureThis week's episode of The Sunday Shakeout features a conversation with the coach of the Seattle Prep cross-country and track team, my coach, Andrew Walker. Thank you to Coach for coming on The Sunday Shakeout! In this episode, we talk about: How his training has been going recently Coach’s unique journey into the sport of running and eventually into coaching His high-school coaching philosophies and what he is trying to instill in his athletes, not just good performances, but life-long lessons How his athletes peak late in the season A discussion on back-to-back state titles An...
2024-01-0739 minThe Sunday Shakeout
The Sunday ShakeoutEp. 59 - Overtraining Revisited | Prevention and Monitoring Methods, Recovery StrategiesIn this episode, I revisit the topic of overtraining. I cover prevention and monitoring strategies, and recovery methods for overtraining. I hope you enjoy this episode of The Sunday Shakeout! In this episode, I talk about: Importance of understanding overtraining Prevention and monitoring strategies Recovery methods Balancing training stress with recovery Optimizing super compensation and recovery Focusing on the long-term Monitoring nutrition, muscle damage, and sleep Listening to the body Gradually returning to training after recovery Seeking professional guidance if symptoms persist Thank you so much to all of my listeners for the support!
2023-12-3135 minThe Sunday Shakeout
The Sunday ShakeoutEp. 58 - Busting 5 Common Running MYTHS | Don't Find These Under the Christmas TreeThis week's episode features a talk where I bust 5 common running myths. I hope you enjoy this episode of The Sunday Shakeout and have a wonderful holiday! Myth 1: RICE (Rest, Ice, Compression, Elevation) is not always the best approach for injury recovery. Myth 2: Static stretching before running is not recommended; dynamic warm-up is more effective. Myth 3: Running does not inherently damage knees; proper maintenance and strength training are crucial. Myth 4: There is no one-size-fits-all optimal running technique; form improvement should be personalized. Myth 5: Jogging all the time does not necessarily lead to faster running; training with intent and...
2023-12-2430 minThe Sunday Shakeout
The Sunday ShakeoutEp. 57 - Straight from the Mic (unedited): Tips for Training While SickThis week’s episode features a talk on sickness and how to make logical decisions if you become sick. I hope you enjoy this episode of The Sunday Shakeout! Thank you so much to all of my listeners for the amazing support! Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠ Instagram: @thesundayshakeout
2023-12-1832 minThe Sunday Shakeout
The Sunday ShakeoutEp. 56 - Break FREE of Conventional Training "Rules" | Train With Intent | 80/20?This week's episode of The Sunday Shakeout features a talk on how to break free of training generalizations like 80/20 and how to train with intent to get the best results possible. I hope you all enjoy this episode of The Sunday Shakeout! In this episode, I discuss: The challenges of running and a wake-up call How to avoid getting caught up in external opinions online opinions and find the balance between arrogance and lack of confidence Steady running, training at specific intensities, and prioritizing recovery to improve performance and break free from conventional rules Thank...
2023-12-1119 minThe Sunday Shakeout
The Sunday ShakeoutEp. 55 - Road to Redemption | Winter Training 2023This week's episode of The Sunday Shakeout features an overview of my winter training to prepare for my freshman track season this spring. I hope you enjoy this episode of The Sunday Shakeout! In this episode, I discuss: Why winter training is so important for runners What winter training entails The things I will be focusing on this winter Some reminders about the joy of running Thank you so much to all of my listeners for the support! Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠ Instagram: @thesundayshakeout
2023-12-0321 minThe Sunday Shakeout
The Sunday ShakeoutEp. 54 - BANISH The Injuries | Strength Training for Injury PreventionThis week's episode of The Sunday Shakeout features a guide to strength training for injury prevention. I hope you enjoy this episode of The Sunday Shakeout! In this episode, I discuss: My training for this winter What strength training for injury prevention entails How to apply it to your own training Thank you so much to all of my listeners for the support! Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠ Instagram: @thesundayshakeout
2023-11-2619 minThe Sunday Shakeout
The Sunday ShakeoutEp. 53 - Aerobic and Neuromuscular Training | Don't JUST RunThis week's episode of The Sunday Shakeout features a talk on aerobic vs. neuromuscular training. I hope you enjoy this episode of The Sunday Shakeout! In this episode, I discuss: What aerobic and neuromuscular fitness are How to improve your neuromuscular fitness How to know if you are more of an aerobic or a neuromuscular runner Thank you so much to all of my listeners for the support! Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠ Instagram: @thesundayshakeout
2023-11-1921 minThe Sunday Shakeout
The Sunday ShakeoutEp. 52 - Improving Year After Year | LONG-TERM OutlookThis week's episode of The Sunday Shakeout features a guide to how you can improve year-after year in the sport of running. Having a long-term outlook is extremely important to how your running career plays out. I hope you enjoy this episode of The Sunday Shakeout! In this episode, I talk about: Why having a long-term outlook is crucial Some strategies to help you improve year-after-year, including consistency, learning from and building on past training, and avoid injuries Thank you so much to all of my listeners for the support! Contact me: ⁠⁠thesundayshakeout@gmai...
2023-11-1222 minThe Sunday Shakeout
The Sunday ShakeoutEp. 51 - WIAA State Cross Country Championships 2023 | State ChampsThis week's episode of The Sunday Shakeout features of a review of the WIAA State Cross Country Championships for 2023. My team, Seattle Prep, became back-to-back state champions. In this episode, I review the meet from my perspective, a spectator. I hope you enjoy this episode of The Sunday Shakeout! In this episode, I discuss: Pre-race and the drive The race itself Post-race, key takeaways, lessons learned Thank you so much to all of my listeners for the support! Shoutout to all who ran yesterday, all who supported, or all who are involved in...
2023-11-0624 minThe Sunday Shakeout
The Sunday ShakeoutEp. 50 - Periodization 101 | How to PERIODIZE Your TrainingThis week's episode feature a guide to periodization for distance runners. Periodization is simply how your training progresses from the beginning of a training cycle to your peak race. There are many ways to do this. Periodization truly is an art. I hope you enjoy this episode of The Sunday Shakeout! In this episode, I talk about: What periodization is Periodization terminology Linear vs. nonlinear periodization How to make periodization work for you Some closing words of wisdom Link to the study on periodization in highly-trained and elite distance runners: https://www.researchgate.net/publication/359923898...
2023-10-2930 minThe Sunday Shakeout
The Sunday ShakeoutEp. 49 - The BEST RESULTS Are Found by Training the Way That Works BEST For YOUThis week's episode of The Sunday Shakeout is not as much content-based as it is a called-to-action. So often we runners get caught in the numbers, the trends, what everybody else is doing. We get swayed by training methods of others, refusing to admit the fact that it is not working for us as individuals. Furthermore, we runners often lose our own sense of intuition and our ability to think for ourselves in training. We solely make decisions about training based on the scientific literature. Does that mean we shouldn't trust science? Does that mean we should completely disregard...
2023-10-2222 minThe Sunday Shakeout
The Sunday ShakeoutEp. 48 - Zone 2 Training | Does it Really Work?This week's episode of The Sunday Shakeout features a talk on Zone 2 Training for distance-runners. This is a topic that has likely you have likely come across at one point in your running journey. Today, I look to give you everything I know about Zone 2 training and how to incorporate into your training. I hope you enjoy this episode of The Sunday Shakeout! In this episode, I discuss: What is Zone 2 Training and why is it important? How to determine your Zone 2 How to apply Zone 2 to your training The cardiovascular drift Thank you so...
2023-10-1626 minThe Sunday Shakeout
The Sunday ShakeoutEp. 47 - Running Shoes 101: You Know 'Em, You Love 'EmThis week's episode of The Sunday Shakeout features a guide to running shoes, a topic that excites many runners. I hope you enjoy this episode of The Sunday Shakout! In this episode, I talk about: Why you should go to a running shoe store The importance of considering fit and feel How there are different shoes for different purposes My opinion on minimalist vs. maximalist shoes Thank you so much to all of my listeners for the support! Contact me: ⁠⁠thesundayshakeout@gmail.com⁠⁠ Instagram: @thesundayshakeout
2023-10-0927 minThe Sunday Shakeout
The Sunday ShakeoutEp. 46 - VO2 Max Training | Time to Sharpen UpThis week's episode of The Sunday Shakeout features a talk on VO2 max training for runners. When I looked through my catalog of episodes for The Sunday Shakeout and figured out that I hadn't yet made an episode on VO2 max, I was surprised. VO2 max is topic in the running space that a lot of people have questions about. And so in this week's episode on VO2 max training, I hope to clear up any misconceptions and provide listeners with the knowledge necessary to successfully execute one of these VO2 max workouts. These workouts, while not serving you...
2023-10-0120 minThe Sunday Shakeout
The Sunday ShakeoutEp. 45 - Training Review: Consistency in Life Improves Consistency in RunningThis week's episode of The Sunday Shakeout features at talk on the interconnected relationship between life and running. As the marathon G.O.A.T. Eliud Kipchoge once said, "Only the disciplined ones are free in life. If you are undisciplined, you are a slave to your moods and passions." This episode sheds some light on that statement. The take home message in that if you are disciplined and consistent in life, you will be consistent and disciplined in your running. I hope you enjoy this episode of The Sunday Shakeout! Thank you so much to all...
2023-09-2417 minThe Sunday Shakeout
The Sunday ShakeoutEp. 44 - Fueling Your Stride: Nutrition Tips for Peak Running PerformanceThis week's episode of The Sunday Shakeout features an overview of nutrition for distance runners. Nutrition is something that all runners should strive to have a decent grasp of and if you can understand nutrition, your running will go to new heights. I hope you enjoy this episode of The Sunday Shakeout! In this episode, I discuss: Basic tips on how to look at nutrition My diet My biggest nutrition tips: protein, micro nutrients, carb-loading myth, timing How I would edit my diet Thank you so much to all of my listeners for the support!
2023-09-1731 minThe Sunday Shakeout
The Sunday ShakeoutEp. 43 - How to EXECUTE Your Training - An Important SKILLThis week's episode features a guide to training execution for distance runners. Learning how to properly execute your training by sticking to the plan while at the same time listening to your body is an important skill that all runners must master. This skill is something that all great runners have mastered and it represents the ability to be in-tune with one's body, but it mostly boils down to discipline. What runners really need to be looking for when it comes to training is boring and simple training that produces results that chip away at your goals bit by...
2023-09-1133 minThe Sunday Shakeout
The Sunday ShakeoutEp. 42 - Recapping the Thrills: World Athletics Championships ReviewJoin me in this exciting episode of The Sunday Shakeout as I dive deep into the exhilarating World Athletics Championships held in the historic city of Budapest, Hungary. With more than 2,000 athletes representing over 200 countries, this event marked a milestone in Hungary's history. I will focus on the thrilling distance running events, including the unforgettable Women's 10,000m Final where Gudaf Tsegay outshone Sifan Hassan's quest for a triple gold. In the Men's 1500m Final, I'll discuss Jakob Ingebrigtsen's remarkable journey and his unexpected challenges. Then, we'll turn our attention to the Women's 800m Final, featuring a sensational upset by Mary...
2023-09-0327 minThe Sunday Shakeout
The Sunday ShakeoutEp. 41 - SLEEP: The #1 Performance EnhancerIn this episode, I uncover the profound connection between sleep and running performance. From the crucial physiological processes that unfold during sleep, including tissue repair and growth hormone release, to the mental resilience and cognitive sharpness that well-rested runners exhibit, I explore how sleep acts as a foundational pillar for achieving optimal physical and mental health. Understanding the impact of sleep on the immune system, cognitive function, and even injury prevention, I also discuss strategies to enhance the quality of sleep, ranging from morning sunlight exposure and timing of food intake to exercise and evening routines. Learn how to leverage...
2023-08-2727 minThe Sunday Shakeout
The Sunday ShakeoutEp. 40 - Intro to Overtraining: Understanding Overtraining, Signs and SymptomsThis week's episode of The Sunday Shakeout is an intro to overtraining for distance runners. After doing much research on overtraining, there is SO much content that I can provide you guys with. I could quite literally talk for an hour about this. But I figured I would bore you guys by talking for that long because I think that nobody wants to listen to anybody talk for more than 35 minutes unless it's an invigorating podcast. So I will make 2-3 episodes on overtraining. I also won't put them back-to-back-to-back because I also think that would be boring. So...
2023-08-2024 minThe Sunday Shakeout
The Sunday ShakeoutEp. 39 - Training Age 101: Train SmarterThis week's episode of The Sunday Shakeout features a practical guide to training age for distance runners. Training age is something that many runners either overlook or don't have a great idea about. Training age mainly relates to the cumulative amount of years of training and racing that you have had in the sport of long-distance running, your experience. it also refers to things like lifestyle and background prior to distance running. Now why should you care about that? Believe it or not, your experience in the sport plays a major role in what type of training you should...
2023-08-1336 minThe Sunday Shakeout
The Sunday ShakeoutEp. 38 - Training Review: Freshman Year Summer TrainingThis week's episode of The Sunday Shakeout takes a laid-back approach as we dive into a review of my summer training during my freshman year of cross-country. Rather than a typical training tutorial, I aim to provide you with insights into the real-world challenges and successes of my running journey. I want to showcase the runner side of me, giving you a peek behind the scenes. In this episode, I'll cover: Reflection on the last 12 months, including insights into dealing with injuries and illnesses. Valuable lessons learned from my experiences. Current training strategies and what's working...
2023-08-0632 minThe Sunday Shakeout
The Sunday ShakeoutEp. 37 - The Big Dance: How to NAIL Race DayThis week's episode of The Sunday Shakeout features some of my biggest tips for how to succeed on race day. You're on the start line of the biggest race of your life and the gun goes off, but you've already psyched yourself out. You had decent race prep for the biggest race of your life. You invited your friends and your family, even your grandmother for this big day. But on that start line, you're scared, you feel weak and incapable. You would much rather be on the couch watching Netflix instead of racing. All of the sudden, all...
2023-07-3030 minThe Sunday Shakeout
The Sunday ShakeoutEp. 36 - Fartlek Training: SPICE Things UpThis week's episode of The Sunday Shakeout features the ultimate guide to fartlek training for distance runners. I like to use the analogy of food when talking about fartlek training. Let's say that every single night for dinner you ate chicken, broccoli, and rice. The broccoli is raw, the chicken breast was simply thrown in the pan without any spices, and we the rice is just plain brown rice. From a nutritional perspective, this is a very nutrient-dense dinner. You are getting in high-quality lean protein, whole grain carbohydrates, and many micronutrients from the broccoli. However, who really wants...
2023-07-2333 minThe Sunday Shakeout
The Sunday ShakeoutEp. 35 - Heart Rate Training: A New Realm of PerformanceIn this week's episode of The Sunday Shakeout, join me for an insightful guide to heart rate training tailored for distance runners. Despite being underutilized in the running world, heart rate training has the potential to significantly enhance your performance when employed intelligently. Many athletes may not be aware of how to harness its benefits effectively. However, with the right approach, heart rate training becomes a potent tool for distance runners, serving as a physiological barometer not only for intensity but also for crucial factors like nutrition and overtraining. In this episode, we'll dive into: Essential heart rate chest strap...
2023-07-1631 minThe Sunday Shakeout
The Sunday ShakeoutEp. 34 - Hit the Hills! | A Comprehensive Guide to Hill Training for RunnersIn this week’s episode of The Sunday Shakeout I guide you through the ins and outs of hill training tailored for distance runners. Echoing the sentiment of one of America's greatest distance runners, "Hills are speedwork in disguise," we explore the diverse benefits hills bring, from strength-building to endurance and speed enhancements. Hills, with their unmatched versatility, offer a unique workout. Throughout this episode, I unravel the advantages of hill workouts, delve into different types of hill training, and provide practical insights on seamlessly integrating them into your training routine. With consistent effort, dedication, and a dash of lactate to...
2023-07-0924 minThe Sunday Shakeout
The Sunday ShakeoutEp. 33 - Navigating the Cross-Training Conundrum for Distance RunnersThis week on The Sunday Shakeout, we tackle the often-dreaded topic of cross-training for distance runners. While the allure of trails and the wind in our hair beckon, aerobic cross-training offers benefits beyond injury recovery, elevating your running by building crucial endurance. In this episode, we explore: The myriad benefits of aerobic cross-training for all runners Practical insights on how much and what types to incorporate Ways to seamlessly integrate it into your running routine Big thanks to all my listeners for your unwavering support! Special shout-out to Feedspot for recognizing The Sunday Shakeout among the Top 25 Running Podcasts for...
2023-07-0228 minThe Sunday Shakeout
The Sunday ShakeoutEp. 32 - Crafting Your Path to Success: A Guide on Building Effective Training PlansIn The Sunday Shakeout, I give a step-by-step tutorial on crafting a personalized training plan for distance runners, from the mile to the marathon. Designing your own plan might seem daunting, but with dedicated effort, you can create a roadmap that outshines generic alternatives. In this episode, I break down the six key steps to designing a training plan that minimizes injury risks and propels you to your best season yet. Tune in for insights that empower you to tailor your training approach and achieve results that truly reflect your capabilities. Big thanks to my listeners for your ongoing support...
2023-06-2631 minThe Sunday Shakeout
The Sunday ShakeoutEp. 31 - Optimize Your Training | Deep Dive Into Self Assessment | Part 2This week on The Sunday Shakeout, we dive deeper into self-assessment for distance runners, building on last week's insights. Crafting an effective training plan begins with essential questions, ensuring it aligns with your unique needs for optimal fitness gains, health, and happiness. Training plans are intricate, with varied components tailored to individual backgrounds, strengths, and goals. Whether coached or self-coached, effective self-assessment is vital before delving into workout and mileage planning. Exploring what I term the "pillars" of self-assessment, this episode covers: The crucial role of self-assessment in distance running. An in-depth exploration of the final 5 pillars, completing the 9-pillar...
2023-06-1837 minThe Sunday Shakeout
The Sunday ShakeoutEp. 30 - Unlock Your Potential: A Comprehensive Self-Assessment Guide for Runners | Part 1This week’s episode of The Sunday Shakeout is a guide through the essential process of self-assessment before diving into a training plan. Asking key questions is crucial to shaping a plan that not only boosts fitness but also ensures your health and happiness along the way. Whether you're working with a coach or self-coached, understanding the 9 pillars of self-assessment is fundamental for effective training. In this episode, I explore the significance of self-assessment, unravel the 9 pillars, and provide an in-depth look at the first 4. Join me for insights into why self-assessment is a game-changer, and let's navigate the path to...
2023-06-1231 minThe Sunday Shakeout
The Sunday ShakeoutEp. 29 - Powerful Milestone: Celebrating 1000 Plays with a Quick-Start Guide to WeightliftingIn this special episode of The Sunday Shakeout, I'm thrilled to share the excitement of reaching a significant milestone – one thousand plays! This achievement is a testament to the incredible support from you, the listeners. Join me as I reflect on the lessons learned and outline the exciting future ahead for this podcast, fueled by your continued support. But that's not all – I also provide a quick-start guide to weightlifting for distance runners, covering essential aspects like goals, common mistakes, the importance of coaching, and more. I hope you enjoy this episode – your support is what drives The Sunday Shakeout week a...
2023-06-0437 minThe Sunday Shakeout
The Sunday ShakeoutEp. 28 - Strategic Mileage Building: How to Utilize “Baseline Mileage”In this week’s episode of The Sunday Shakeout, we delve into the essential concept of baseline mileage. Tracking mileage has long been foundational, yet the common 10% rule often falls short in today's pursuit of progress. Join me as I navigate: Baseline Mileage 101: What it is, how to gauge it, and practical applications. Unpacking the flaws in the 10% rule and why a new approach is necessary. Demonstrating that training is a nuanced, complex endeavor that goes beyond simple formulas. Emphasizing the roles of consistency and progression in the realm of baseline mileage. A sincere thanks to my loyal listeners! Special ap...
2023-05-2827 minThe Sunday Shakeout
The Sunday ShakeoutEp. 27 - Optimizing Hydration: A Runner's Essential GuideThis week’s episode of The Sunday Shakeout dives into the often-overlooked world of hydration in running. Explore key aspects such as electrolytes, cramping, hyponatremia, fluid loss, and sodium. Mastering your hydration strategy is crucial for peak performance in distance running, though it's not a straightforward equation – some self-experimentation is required. Big thanks to all my listeners for the unwavering support! Shoutout to Feedspot for acknowledging The Sunday Shakeout among the Top 25 Running Podcasts for Beginners! Your support, coupled with the dedicated listeners, has propelled the show to unexpected places. These episodes are crafted for the greater good in the runn...
2023-05-2128 minThe Sunday Shakeout
The Sunday ShakeoutEp. 26 - Foundational Training Principles | Milers to MarathonersThis week’s episode of The Sunday Shakeout explores fundamental training strategies applicable across all running distances, emphasizing the simplicity behind effective training. From track miles to road marathons, the principles remain surprisingly universal. Patience and a long-term outlook on training, focusing on simple fundamentals, can make you a faster and more resilient runner. Key takeaways: - Elite and recreational training principles align, emphasizing a higher workload and similar progression. - Be adaptable in your training, allowing for effort-based adjustments on "off days." - Prioritize consistency without overanalyzing details for sustainable progress. - Strive for a consistent, sustained effort (around a...
2023-05-1429 minThe Sunday Shakeout
The Sunday ShakeoutEp. 25 - Performance Unleashed: Advanced Strategies for Mastering Intensity | Part 2In this episode of The Sunday Shakeout, we continue our exploration of monitoring and controlling running intensity, shifting the focus from input to output. Last week, we delved into the internal physiological effort; this week, we unravel the realm of performance metrics such as pace and power. By the end of this two-part guide, runners will possess the tools to confidently manage their running intensity, optimizing their training experience. Join me as I demystify the world of output intensity control. An important note: This episode introduces the concept of power in running. I address questions surrounding the entrance of power...
2023-05-0827 minThe Sunday Shakeout
The Sunday ShakeoutEp. 24 - Mastering Intensity: Unveiling Strategies for Optimal Performance | Part 1This week's episode of The Sunday Shakeout is about how to monitor and control running intensity. Optimize your running by understanding the pivotal role of intensity distribution in your training. This episode delves into the crucial aspect of monitoring and controlling running intensity. This week's focus is on input – the internal physiological effort your body invests in running. I discuss: The three methods for monitoring intensity as input: Heart rate, lactate, and perceived effort. How to strategically use each method to your advantage and when to implement them in your training regimen. A big shout-out to my dedicated listeners! I tr...
2023-04-3029 minThe Sunday Shakeout
The Sunday ShakeoutEp. 23 - Global Running Update April 2023This episode of The Sunday Shakeout features a Global Running Update. In this episode, I talk about some of the key events that have been taking place in the world of distance running. This week, I talk about: - The Kelvin Kiptum Show at this year's London Marathon - The upset at this year's Boston Marathon Sometimes it's nice to sit back, relax, and enjoy the sport of running. Not just from the perspective of being a runner, but also being a fan of the sport and the amazing things that some of...
2023-04-2426 minThe Sunday Shakeout
The Sunday ShakeoutEp. 22 - Endurance Odyssey: Conquering the Miles in the Long RunThis week's episode to The Sunday Shakeout features an informative guide to the long run. The long run is simply the longest run you do during the week, however, there is some dimension to it that is worth uncovering. This episode dives into the benefits of the long run, how long it should be based on the race you are training for, long run variations, and how to fuel your long runs (especially marathoners and half-marathoners). I hope you enjoy this episode of The Sunday Shakeout! Tailor your distance to your race goals, whether you're a 5K enthusiast aiming for 10...
2023-04-1628 minThe Sunday Shakeout
The Sunday ShakeoutEp. 21 - Training Intensity Distribution - TIDThis week's episode of The Sunday Shakeout features an informative guide to a heavy topic - training intensity distribution, or TID. Your TID could make or break your training depending on how you distribute your intensity. Therefore, it is crucial that you get it right off the bat. For this episode, I welcome note just runners, but endurance athletes of all abilities, whether you are a cyclist, swimmer, cross-country skier, or triathlete, this episode in many ways applies to you. I hope you enjoy this episode of The Sunday Shakeout. Thank you so much to all of my listeners!
2023-04-1025 minThe Sunday Shakeout
The Sunday ShakeoutEp. 20 - The Trendy Term: RecoveryThis week's episode of The Sunday Shakeout features a training tutorial on one of the most important, yet overlooked topics in the running space. As Stephen Scullion, Irish 2:09 marathoner and Olympian talks about, it's about what you do outside of the training that makes you good. I couldn't agree more. In this episode, I take a deep dive into stress and inflammation and how that ties to recovery. Additionally, I go over four things to consider when you want to enhance your recovery: sleep, nutrition, recovery, and stress reduction. It's easier to work hard the one or two hours...
2023-04-0334 minThe Sunday Shakeout
The Sunday ShakeoutEp. 19 - Tapering 101 (UNEDITED)This episode of The Sunday Shakeout features a talk on tapering. Apologies for the quality of this episode. I am sick, recorded on my phone, and don’t have the concentration and equipment to edit. The info is still quality! Tapering is what allows you to express the phenomenal fitness that you have build during your training cycle. You might have the best training cycle of your life, but it all means nothing if you have a bad taper. In this episode, I will be going over an effective approach to tapering so you can feel sharp, while also feeling re...
2023-03-2622 minThe Sunday Shakeout
The Sunday ShakeoutEp. 18 - The Training of Eliud KipchogeThis week's episode of The Sunday Shakeout features a detailed breakdown into the training of the undisputed marathon G.O.A.T: Eliud Kipchoge. In this episode, I talk about who Kipchoge, his lifestyle, and his key training principles. Not only do I talk about come of Kipchoge's principles, I talk about how you can apply them to your own training. There is a lot to learn from the greatest marathoner of all time, not just with his training, but with his mindset. In this episode, I allude to Kipchoge's mindset a lot. Here are some key points:
2023-03-2021 minThe Sunday Shakeout
The Sunday ShakeoutWelcome to The Sunday Shakeout!Thank you so much to all of my listeners. Follow or subscribe to this podcast on Apple Podcasts or Spotify. Contact Nicholas at thesundayshakeout@gmail.com.
2023-03-1801 minThe Sunday Shakeout
The Sunday ShakeoutEp. 17 - Global Running Update: March 2023 EditionThis week's episode of The Sunday Shakeout features a Global Running Update. In this episode, I talk about some of the key events that have been taking place in the world of distance running. This week, I talk about: - Jakob Ingebrigtsen's 3000m dominance in the European Indoor Championships - The World Cross Country Championships - The Exciting Finish of the 2023 Tokyo Marathon  Sometimes it's nice to sit back, relax, and enjoy the sport of running. Not just from the perspective of being a runner, but also being a fan of t...
2023-03-1320 minThe Sunday Shakeout
The Sunday ShakeoutEp. 16 - How to Apply Threshold to Your TrainingThis week's episode of The Sunday Shakeout features a guide to applying threshold to your training. This episode is like a "part two" of episode 15 of The Sunday Shakeout. Episode 15 featured a scientific lecture behind threshold training about the different types of thresholds and what they mean. Therefore, if you have not listened to episode 15, I recommend that you do so first. In this episode, I talk about the different ways to apply threshold to your training depending on the level of runner you are (might not be what you think). Additionally, I talk about some key things to...
2023-03-0522 minThe Sunday Shakeout
The Sunday ShakeoutEp. 15 - The Science of Threshold Training: Aerobic and Anaerobic ThresholdThis week's episode of The Sunday Shakeout features an in-depth training tutorial on the science behind threshold training. Threshold training, specifically lactate/anaerobic threshold training, has been popularized in the last few years by the successes of Jakob Ingebrigtsen and many other norwegian athletes. And rightfully so. Threshold training, if done properly is the shown to be the most effective training method to get faster at running and build your overall fitness. However, there is more to threshold training than what meets the eye. In order to fully comprehend and create an intelligent plan with threshold in it...
2023-02-2629 minThe Sunday Shakeout
The Sunday ShakeoutEp. 14 - A Runner's Ultimate Guide to Injury PreventionThis episode of The Sunday Shakeout features an informative guide to staying healthy and preventing injuries. The topic of injury prevention the most important topic to talk about because what makes you good as a runner often isn't the workouts, but it is what you do that surrounds the running. Along with the run training, you must employ a variety of techniques that focus on recovery, strength, and priming the body before a run or hard effort. Without routines in your training, training will become less effective and injury risk will go way up. However, many runners don't know...
2023-02-1930 minThe Sunday Shakeout
The Sunday ShakeoutEp. 13 - A Runner's Guide to Building EnduranceThis episode of The Sunday Shakeout features a training talk on building your endurance, or stamina. This is what I call a "training fundamentals episode" because building your endurance is one of the most fundamental things that us runners need to be focusing on. Building endurance, specifically aerobic endurance, is going to give us the necessary fitness to achieve race times and distances never thought possible. Additionally, building aerobic endurance is a long-term approach and is going to build fitness over time, that way we are continuously experiencing benefits and varying our training. Therefore, this episode discusses how endurance...
2023-02-1329 minThe Sunday Shakeout
The Sunday ShakeoutEp. 12 - Speed Development for Distance RunnersThis week's episode features a distance runner's guide to speed development. In this episode, I discuss what speed development entails for distance runners, why it is important, key workout progressions, and more. Speed training is often one of the most controversial and blatantly misunderstood topics in the world of running. Many runners think that going to the track and performing a grueling workout consisting of 400m and 800m repeats is going to build the raw speed to kick and finish strong at the end of a race. This concept is misguided, as there are many wrinkles to unfold in...
2023-02-0527 minThe Sunday Shakeout
The Sunday ShakeoutEp. 11 - A Basic Guide to Strength Training for RunnersThis episode of The Sunday Shakeout is arguably one of the most important, as it features a talk on one of the most fundamental, yet overlooked topic: strength training. Many runners think that running is all they need to build the necessary strength to support training. However, this is extremely misguided, as without strength training, runners will never realize their potential. Strength training helps prevent injuries by strengthening the muscles, joints, and connective tissues that help runners stay injury-resilient and ready for the impact forces of running. Strength training also increases running economy, power, and neuromuscular coordination. All of...
2023-01-2926 minThe Sunday Shakeout
The Sunday ShakeoutEp. 10 - Global Running Update: January 2023 EditionThis week's episode of The Sunday Shakeout is a global running update for January. Staying up to date in the world of track and field and running in general is essential. You can learn and lot from many races as well and being informed and entertained about who is the best in the world. In this episode, I go in-depth on some of the key recent races and some races to look forward to this season in 2023. This includes the New Year's Eve races in Spain and Italy, Jakob's quest at 3000m greatness, and the stacked Boston Marathon field...
2023-01-2225 minThe Sunday Shakeout
The Sunday ShakeoutEp. 9 - Open Discussion with DadThis episode of The Sunday Shakeout features an open discussion between my dad and I. Sometimes it's nice to slow down and reflect on training and what you have done to go the distance you have. That is exactly what this episode it about. My dad and I will be discussing some of my biggest training mistakes and some adjustments I have made to set myself up for success. We will also be talking about misinformation in the running space, how to find factual content and spot misinformation. Additionally, we will provide reliable books and websites that runners can...
2023-01-1522 minThe Sunday Shakeout
The Sunday ShakeoutEp. 8 - Base Training: No Maffetone, 5 Crucial Ingredients, and Cross-TrainingThis episode of The Sunday Shakeout features a training tutorial on the most fundamental phase of training: the base phase. The winter time is often the time of year where runners will be doing a lot of foundational training to prepare themselves for the track season. Without a base phase, they would suffer badly in their spring track season. However, a lot of runners think too narrowly about base training and that it is all easy running. This episode addresses why the Maffetone Method is ineffective, five key fundamentals to base training, and ways to build your endurance outside...
2023-01-0828 minThe Sunday Shakeout
The Sunday ShakeoutEp. 7 - The World of Running FormHappy New Year! Let's kick off 2023 strong by focusing on the fundamentals. This episode of The Sunday Shakeout features a deep dive into the world of running form. Running form is arguably the most important thing when it comes to running, meaning that it is everything. Improving your running form can have compounding, tremendous  benefits, including improvements in running economy, reduction in injury risk, and giving you a feeling of gracefulness. However, I feel that proper running form is overlooked by many coaches and athletes, and they don't have a great idea of what proper form actually looks like. L...
2023-01-0124 minThe Sunday Shakeout
The Sunday ShakeoutEp. 6 - Multi-Shoe Review: 2022 EditionThis week's episode of The Sunday Shakeout features a cornucopia of running shoe reviews. Running shoes are arguably the most important piece of gear a runner can have. They support your legs and feet which is where the magic happens. Additionally, shoes can serve a variety of purposes, from daily training and cushion to speed work and racing. Furthermore, a good running shoe will keep you injury free and make you happy. In this episode, I give you listeners a variety of running shoe recommendations of all types like daily training and speed. It's all about finding what works...
2022-12-2527 minThe Sunday Shakeout
The Sunday ShakeoutEp. 5 - The Training of Jakob IngebrigtsenThis week's episode of The Sunday Shakeout is a dive into the training of Jakob Ingebrigtsen. Jakob is apart of a Norwegian brotherly trio of middle-distance runners with Filip and Henrik Ingebrigtsen. All three are European champions in track and field and are some of the greatest distance runners of all time. Jakob, the youngest of the three, has had the most success of the three runners. Jakob is a champion at the world and Olympic stage. The big question is: what makes these three all compete an such an elite level? I hope you enjoy this episode of...
2022-12-1823 minThe Sunday Shakeout
The Sunday ShakeoutEp. 4 - Global Running Update: December 2022 EditionThis week's episode of The Sunday Shakeout is a global running update for December. Staying up to date in the world of track and field and running in general is essential. You can learn and lot from many races as well and being informed and entertained about who is the best in the world. In this episode, I go in-depth on some of the big races that have happened recently. This includes NXN, NCAA XC, and the Valencia Marathon. Global running updates are my personal favorite episodes because of the entertainment aspect. I hope you enjoy this episode of...
2022-12-1222 minThe Sunday Shakeout
The Sunday ShakeoutEp. 3 - Threshold Training: a NecessityThis week's episode of The Sunday Shakeout is a tutorial about threshold training. This is what I call a "training fundamentals" episode. I explain what threshold training is, some workouts you can do, why it's important, and more. With some strategic threshold training and a little bit of patience, you can build your fitness to levels higher than you ever thought possible.  I hope you enjoy this episode of The Sunday Shakeout.  Anchor podcast page: https://anchor.fm/andrew-ma4/episodes/Ep--2-Who-is-Nicholas-e1rdee1
2022-12-0525 minThe Sunday Shakeout
The Sunday ShakeoutEp. 2 - Who is Nicholas?This week's episode of The Sunday Shakeout is a conversation between my dad and I of who I am. My dad interviews me about who I am as a runner and some of the perspectives I have on the sport, as well as what I am working on personally. I hope you enjoy this episode as it was a pleasure to have a conversation on the podcast with my dad. 
2022-11-2816 minThe Sunday Shakeout
The Sunday ShakeoutEp. 1 - The Sunday Shakeout InitiationThis week's episode of The Sunday Shakeout is an introduction to the run road ahead. It features a brief description of my running background and how I have come to be who I am. Additionally, this episode talks about some of the goals of this podcast and the valuable information listeners with learn from it. I hope you enjoy this introduction and take it as a precursor to our wonderful journey ahead.
2022-11-2802 min