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PODCAST

The Sunday Shakeout

The Sunday Shakeout seeks to share the untold stories of top high school, collegiate, and professional runners. The mission? To showcase the humanity and unique journeys of these athletes. Through deep, authentic conversations, I aim to inspire my audience to pursue both athletic and personal success, seeing running not just as a set of goals, but as a path of growth and transformation along the way.

sports running

All Episodes

00:36:53

NASH HOWARD SPECIAL EPISODE | Cross-Country,...

The Sunday Shakeout ·

2026/06/14

This week on the podcast, in addition to a guest interview, is a special episode with my best friend and teammate on the Seattle Prep Boys Cross-Country Team. Nash Howard is a rising senior on the team, along with myself. This episode is very unserious and light-hearted. We discuss cross-country, pro runners in relation to Michael Jackson songs, and other nonsensical topics. I hope you enjoy this episode of The Sunday Shakeout. If you found value or meaning, please consider leaving a follow and a

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00:54:31

Ep. 195 - From 5-Month Injury to National Title &...

The Sunday Shakeout ·

2026/06/12

In 2026, Barrington High School's Mia Sirois cemented herself as one of the premier distance runners in the nation.The Illinois standout opened her year by winning the indoor national title in the 5,000 meters before carrying that momentum into the outdoor season. Already known as one of the country's top young talents, she continued to raise the standard with every race.At the IHSA State Championships, Sirois defended her Class 3A title in the 3200 meters, running 9:44 and setting a new

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00:43:56

Ep. 194 - Newly-Crowned WA 3A 3200m State Champ...

The Sunday Shakeout ·

2026/06/07

As a freshman, Kingston Shillito ran 20 miles to prove a point.Not because his coaches told him to. Not because it was on the training plan. Just because he wanted to show he could do it.That story tells you a lot about who Kingston is.The Franklin High School senior has quietly developed into one of the top distance runners in Washington. This spring, he captured the WIAA 3A State Championship in the 3200 meters and established himself as one of the state's most dangerous racers.His résumé

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00:43:57

LIFE UPDATE: Burnout & "Monk Mode", Positivity &...

The Sunday Shakeout ·

2026/06/07

KINGSTON SHILLITO ON THE SHOW LATER TODAYThis is one of the most introspective podcasts I have done in recent memory. Thank you all so much for listening! Please consider leaving a follow and a five-star review.

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00:46:15

Ep. 192 - The Fastest High School Freshman of All...

The Sunday Shakeout ·

2026/05/31

At just 15 years old, Olympia High School’s Quenton Lanese has already built one of the most decorated age-group running résumés in American distance running history.The Washington freshman has spent years rewriting record books. From holding the 12-year-old world record in the mile and two-mile to setting multiple national age-group records in the 1500m and 3000m, Quenton's talent has been evident from the start. But this spring, he reached another level.At the Washington 4A State Championships,

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01:07:51

Ep. 191 - The Mindset Behind The Top High School...

The Sunday Shakeout ·

2026/05/25

At Niwot High School, winning has become part of the standard. But somehow, they’ve found a way to keep it fun.Quinn Sullivan is a junior from Niwot, Colorado, and one of the top distance runners in the Class of 2027. He’s run 1:49 for 800m meters, 4:04 for 1600m, 8:41 for 3200m, and 14:34 for 5K cross country. Last fall, he placed 5th at Nike Cross Nationals, helping Niwot capture its second straight national title.But this conversation goes way beyond the times.What stood out most to me talking

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00:25:11

SOLO SERIES: EP 9 | 9:38 3200m, Achilles...

The Sunday Shakeout ·

2026/05/04

This week on the show is the ninth iteration of the solo podcast series of The Sunday Shakeout.I hope you enjoy this episode of The Sunday Shakeout.Please consider leaving a follow and a five-star review

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00:21:23

SOLO SERIES: EP 8 | Big Win In the 3200m, Moving In...

The Sunday Shakeout ·

2026/04/20

This week on the show is the seventh iteration of the solo podcast series of The Sunday Shakeout.I hope you enjoy this episode of The Sunday Shakeout.Please consider leaving a follow and a five-star review.

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00:24:39

SOLO SERIES: EP 7 | Spring Break Recap, UT Austin vs...

The Sunday Shakeout ·

2026/04/13

This week on the show is the seventh iteration of the solo podcast series of The Sunday Shakeout.STAY TUNED FOR UPDATES REGARDING THE SHOW.I talk all about my spring break, visiting Texas colleges, my current training, and the idea of tragedy + time = comedy.I hope you enjoy this episode of The Sunday Shakeout.Please consider leaving a follow and a five-star review.

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00:37:04

SOLO SERIES: EP 6 | ATX, Solid Training, and...

The Sunday Shakeout ·

2026/04/05

***SOLO SERIES EPISODE #6***Today on the podcast is the sixth iteration of the solo show series.I recorded this one from a rental car in Austin, Texas, and discuss my recent training and racing, why happiness is so hard for me, and the idea of being in a good mood for no reason at all. I hope you enjoy this episode of The Sunday Shakeout.Please consider leaving a follow and a five-star review.

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01:11:48

**MY ENTIRE RUNNING CAREER** | PART 2: HIGH SCHOOL

The Sunday Shakeout ·

2026/03/29

This week on the show is the fifth iteration of the solo podcast series of The Sunday Shakeout.I tell the second half of the story of my entire running career, from the beginning of my freshman year at Seattle Prep to now. I hope you enjoy this episode!Please consider leaving a follow and a five-star review.

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01:04:35

** MY ENTIRE RUNNING CAREER ** | PART 1: 2020-2023

The Sunday Shakeout ·

2026/03/22

This week on the podcast is the fourth iteration of the solo podcast series of The Sunday Shakeout.I tell the story all the way back from the end of my 5th grade year, when the COVID-19 pandemic broke out in 2020, all the way to the end of 8th grade, improving my mile PR by over 2-minutes over that timespan.STAY TUNED FOR PART 2 NEXT WEEK.

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00:38:10

SOLO SERIES: EP 3 | Seattle Prep Olympic Week,...

The Sunday Shakeout ·

2026/03/16

***SOLO SERIES EPISODE #3***This week’s episode is the third iteration of the new solo podcast series.I discuss an annual tradition at my high school, called Olympic Week, as well as role models, student government reelections, The Great Gatsby, and more.Please consider leaving a follow and a five-star review.

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00:51:01

SOLO SERIES: EP 2 | My Love for Motorsports, Ankle...

The Sunday Shakeout ·

2026/03/08

***SOLO SERIES EPISODE #2***This week’s episode is the second iteration of the new solo podcast series. I decided to film this as a video podcast for a fun twist.I discuss a lot of topics completely unrelated to running, including my lifelong love for motorsports, my thoughts on regret vs. gratitude for past experiences, and my current projected path for college- and career-related decisions in the coming years.I have a lot of things I want to share and hope you find value from some of my thoughts

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00:40:56

SOLO SERIES: EP 1 | Sprained Ankle 1 Week Before...

The Sunday Shakeout ·

2026/03/01

***SOLO SERIES EPISODE #1 ***I announced on Instagram last week that the show is temporarily going on a hiatus from guest interviews. My life has many competing priorities. Despite my obsession for this podcast and the joy I derive from having weekly conversations with the top high school athletes in our sport, podcasting is not my full-time job. I am a student, athlete, teammate, friend, and son, all before I am a podcaster. Thank you all for understanding. I will be back with guest interviews in

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00:42:00

Ep. 181 - Catching Up With Oregon's Finest: 2X Oregon...

The Sunday Shakeout ·

2026/02/23

First kilometer. Out in front. Everything clicking. Then the race turns, and the season suddenly feels different.Malachi Schoenherr is a senior who’s built his career on patience, discipline, and trust in his process. Being a two-time Oregon State Champ, he’s been one of the most consistent front-runners in the Northwest for years. And this season tested that identity.After finishing 2nd at the Oregon 6A State meet, he went into NXR Northwest as one of the clear favorites. He took control early and

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00:24:12

love has won: deep reflection of K71

The Sunday Shakeout ·

2026/02/16

This is not a running episode. Not even close.But something so important happened in my life that I had to make an episode about it. I went on the Kairos retreat with ~90 of my classmates at Seattle Prep.Kairos is one of those things where if you know... you know. It was four days of stillness, honesty, and sitting with questions I usually outrun.I opened up about struggles I tend to keep buried.About control. Fear. Trust. Surrender.What I felt most was the power of being known.The power of

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00:31:26

Ep. 179 - 2026 is Already Flipping The Script:...

The Sunday Shakeout ·

2026/02/09

2026 barely started, and track and field has been turned upside down.Jakob Ingebrigtsen is the best middle-distance runner in the world, and he just has surgery. Sam Ruthe is a 16-year-old from New Zealand who just ran faster than any teenager in history. One is trying to protect what he’s built. The other is just beginning to understand what he’s capable of.Ingebrigtsen opened 2025 with a stretch that almost didn’t make sense. Indoor world records in the 1500m and the mile. Double gold at World

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00:53:52

Ep. 178 - The Story of the WA 3A XC Runner-Up |...

The Sunday Shakeout ·

2026/02/02

In 2025, Hermiston High’s Leroy Lozano Mejia quietly became someone the Washington distance scene could no longer ignore.The sophomore entered the fall as a sleeper and left it with authority. Built on patience and aerobic strength, he doesn’t chase attention. He shows up, does the work, and lets races speak for him.After running 15:36 and finishing 11th at the 3A state meet as a freshman, Leroy took a clear step forward in his sophomore cross-country season. He won the Battle of the 509

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00:47:33

Ep. 177 - When Patience Pays You Back: The Story of...

The Sunday Shakeout ·

2026/01/19

In 2025, Lafayette High School’s Xavier Richardson reached a season that had been years in the making.The Lexington, Kentucky senior didn’t rise quickly or cleanly. His path was marked by races that fell apart, progress that stayed hidden, and belief that came late. By the time this year arrived, Richardson wasn’t chasing a breakout. He was waiting to see if patience would finally pay him back.The results followed. During his junior track season in the spring of 2025, despite being known primarily

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216 results

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