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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

00:13:34

some thoughts about my junior xc season

The Sunday Shakeout ·

2025/11/16

This week on the podcast, I'm doing a solo episode. Going into my junior year, my confidence was sky-high after the summer training block of my life. As I have documented on the show, I got hit with major adversity and sickness multiple times throughout September and October.While I didn't realize it at the time, I had it in my head that my performance would be the deciding factor in how the team performs in the postseason. And while this could have been true, that mindset created a toxic,

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00:34:21

Ep. 166 - 250 Meters to Glory: The Rise of 3X Rhode...

The Sunday Shakeout ·

2025/11/10

250 meters to go. One move left. The underdog from Portsmouth finally takes his shot.Rhode Island’s Sean Gray has spent years quietly sharpening his tools, building speed, endurance, and belief from the ground up.The Portsmouth High School senior has been unstoppable this fall, going undefeated and capturing two major titles. At the Rhode Island State Championships, Sean delivered one of the most thrilling finishes in meet history, surging past Hendricken’s Colby Flynn in the final 250 meters to win

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00:33:53

Ep. 165 - The Rise of The #2 HS Individual In The...

The Sunday Shakeout ·

2025/11/03

What happens when patience finally pays off?Sean Fries isn’t just another name on a leaderboard. He’s a senior out of Minnetonka High School — the newly crowned Minnesota state champion, Stanford commit, and the #2-ranked runner in the nation. Just yesterday, he won his first state title in 14:50 on grass, breaking the meet record and finally claiming the race that had eluded him for years.But what makes Sean’s story special isn’t the time, it’s the journey. Missing NXN last fall. Swimming through

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00:38:38

Ep. 164 – Redemption and Rise: How Jesuit’s Kellen...

The Sunday Shakeout ·

2025/10/27

What do you do when the race that broke you is now the opportunity to cement your legacy?Kellen Williams, a senior at Jesuit High School in Portland, has lived both sides of greatness. Two years ago, as a sophomore, he watched his team’s NXN dreams slip away in the final kilometer. Today, he’s the #1 guy on the #2 team in the nation, leading Jesuit’s chase for a national title.We unpack Kellen’s rise to stardom over the last 12 months, including a victory at the Oregon Relays Mile, two 2nd-place

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00:22:08

Ep. 163 - 2X National Champ & Former Teammate of Jane...

The Sunday Shakeout ·

2025/10/20

Today on the podcast is Lily Alder.Lily is a senior out of Timpview High School in Provo, Utah, and is committed to run for the legendary BYU Cougars in 2026. One of the most decorated high school athletes to come on the show, Lily has put together an incredible resume over the past year—she’s the Nike Outdoor Nationals Mile Champion, Brooks PR Mile Champion, Utah State Champion in the 800, and the 44th Woodbridge Invitational XC Champion. As we head into November, Lily stands as one of the top

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00:28:26

Ep. 162 - When The Results Don't Match The Work:...

The Sunday Shakeout ·

2025/10/06

The October Rundown.This week, I did not plan for a guest. I have been wanting to do a genuine solo episode for a while now.To put it lightly, my junior cross-country season has not gone to plan. Today, I reflect upon my season so far, and the challenges and unexpected turns so far this fall.Historically in my running career, when I don’t run well, I can usually pinpoint injury or illness as the culprit, causing either a decline in fitness or reduced performance. For the first time in my career, I

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00:39:17

Ep. 161 - The Heir to the Throne of Oregon 5A XC...

The Sunday Shakeout ·

2025/09/28

Today on the podcast is Ty Cirino.Ty is the #2 returner in Oregon 5A cross country, out of Central High School in Independence, Oregon. With the graduation of Tayvon Kitchen and Josiah Tostenson this past spring, the door is open in Oregon high school XCTy Cirino is a possible heir to the throne.As a junior, Ty won the The Mook XC Invite at Alderbrook in a new course record of 14:43 (which was just recently broken by Kellen Williams in 14:28). Ty also finished 2nd at the Rose City Invitational in

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00:53:27

Ep. 160 - Track 10Ks, Double Threshold, EASY Easy...

The Sunday Shakeout ·

2025/09/22

Today, I got to chat with Isaac Benjamin. Isaac is a senior out of South Kitsap high school in Washington. He is #2 returner in the Northwest and one of the top high school athletes in the nation going into this season. He holds PRs of 4:13 for 1600, 8:52 for 3200, 14:35 for track 5K, 15:01 for cross country 5k, and 30:18 for track 10K. He is also a Brooks NIL Athlete.Isaac is one of the most fun guys you will ever meet at the top. I talk a lot about how chill a lot of my guests are, but Isaac is

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00:27:12

Ep. 159 - WHEN WILL THE SICKNESS END?! Another Viral...

The Sunday Shakeout ·

2025/09/15

Today on the podcast I am sick once again!This is not the news I want to share today; however, this is part of the back-to-school process. Grateful that I still get to sit down this week to discuss some major topics, such as the 2025 World Track & Field Championships in Tokyo, my thoughts on the current state of Jakob Ingebrigtsen, and the Men's 10,000m with a shocking American absence from the medals. I also discuss how my own training is going and how belief is going to be the deciding factor

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00:56:01

Ep. 158 - The Most Poised High Schooler in the Nation...

The Sunday Shakeout ·

2025/09/08

Today on the podcast is Asher Oates!Asher is the #1 returner from Tennessee, ranked 24th in the nation by Milesplit.Asher is a senior out of Independence High School in Tennessee. Just yesterday, he ran 14:44 for 5K XC, soloing a PR gun to tape in only his second meet of the season. He is the defending Tennessee state champion for cross-country in Division 1 Class AAA. He also got 20th at Footlocker Nationals in 2024. Even more exciting though, is that Asher is on the U20 U.S. Mountain/Trail Team,

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00:38:28

Ep. 157 - From 2X NXR Team Champs To Fastest Freshmen...

The Sunday Shakeout ·

2025/09/01

Hello, 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 competitive regions in the nation. And

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00:19:51

Ep. 156 - *SICK SUNDAY* Training Update, Why Wisdom...

The Sunday Shakeout ·

2025/08/25

This week on the podcast… I’m sick.I had an awesome episode planned with a couple of guests, but since I’ve been under the weather since Friday, I decided to push that interview back.Instead, I dive into some solo reflections: my excitement for the upcoming cross-country season, how my training has been going lately (50-mile weeks, double thresholds, the works), and my thoughts on the long-term effects of high schoolers training extremely hard.I also dig into the tension between different pieces of

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00:50:16

Ep. 155 - The Most Underrated Runner In the PNW | Bad...

The Sunday Shakeout ·

2025/08/17

This week on the show is Dylan Weniger.Dylan is a graduated senior from Sherwood High School in Oregon and will be running for Gonzaga under Pat Tyson this fall.Dylan is the most underrated runners in the Pacific Northwest. This man flies under the radar like no other. Yet somehow, he is a 4:06 miler, he ran 8:14 for 3K, and is a 2x Oregon 6A State Champ (1500m & 3K).How can a two-time state champ fly under the radar?Dylan flies under the radar partially because he only has come on as a

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00:45:03

Ep. 154 - The New Generation Of High School...

The Sunday Shakeout ·

2025/08/10

Today on the podcast is Yosuke Shibata.Yosuke is a rising junior out of South Eugene High School in Eugene, Oregon.Remember the name, folks.A lot of people are asking the question: “After Owen Powell, Josiah Tostenson, Tayvon Kitchen, Charlie Vause, all these guys who graduated, who is going to rise to the top on the high school scene?” Well, ladies and gentlemen, I have an answer for you. Yosuke is going to be a star on the national stage in high school.Yosuke has run 1:54 for 800m, 3:55 for 1500m,

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00:41:43

Ep. 153 - From NXN Champ To Breakout Freshman NCAA...

The Sunday Shakeout ·

2025/08/03

This week on the podcast is JoJo Jourdon!JoJo holds PRs of:3:37.00 (1500m), 3:56.37 (mile), 7:53.48 (3K), 13:41.00 (5K), 29:30 (10K XC). JoJo burst onto the high school national scene in 2023, becoming Utah’s fifth-ever individual Nike Cross Nationals champion with a time of 15:16.5. Not long after, he became just the 21st‑ever high‑schooler to break the four‑minute mile, clocking 3:59.87 in Boston at the New Balance Indoor Grand Prix.Despite all the hype, many wondered if the NXN title was a

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01:05:46

Ep. 152 - Double Threshold, Altitude, & the Journey...

The Sunday Shakeout ·

2025/07/28

Will Purnell is back on the podcast today, and a lot has happened since we last talked.If you don’t know Will, he’s a Seattle Prep alum who just wrapped up four years of collegiate running at Boston College. This fall, he’s heading into his fifth and final year at Duke to close out his NCAA career.When we last caught up in spring 2024, Will was just starting to bounce back from a season-ending injury the previous fall. He managed to run 14:25 for 5K outdoors. Solid, but he knew there was more in the

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00:47:52

Ep. 151 - How To Become A 6X STATE CHAMP & NATIONAL...

The Sunday Shakeout ·

2025/07/20

Today on the podcast is Sunny Weber!Sunny is a rising senior at Sandwich High School in Illinois and one of the top high school distance runners in the country right now. She’s already a six-time state champion, with PRs of 4:41 in the 1600, 9:59 in the 3200, and 16:11 for 3-mile. Just this past track season, she finished 4th in the 2-mile at New Balance Nationals and placed 5th at Arcadia in a race absolutely loaded with talent. Oh, and she was the top junior in that field.In this episode, Sunny

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00:24:53

Ep. 150 - Back With A Solo Podcast! Best Shape I've...

The Sunday Shakeout ·

2025/07/13

Today on the show I do a solo episode of the podcast. I had some scheduling difficulties with guests and I am going out of town by the time this publishes, so I decided to do a solo podcast episode. I'm pretty hyped that I am on episode 150. Thank you for your continued support! It means a lot for the continued growth and milestones of this podcast!Today, I discuss why it's essential to have different seasons of your life, why it's impossible to be good at everything you do, as well as

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00:52:42

Ep. 149 - The Comeback Is Personal: The Story of D1...

The Sunday Shakeout ·

2025/07/11

Today on the podcast is Blake Reynolds!Blake just recently transferred to run at Grand Canyon University (GCU) in Arizona, after a successful freshman collegiate season at The University of New Mexico. Blake is an alum of Central Kitsap High School in Washington, a rival to my current high school, Seattle Prep.Blake holds PRs of: 1:55 (800m), 4:11 (1600m), 9:14 (3200m), 15:24 (5K XC).Blake and I chatted today about his early development in the sport of running, coming from a soccer background and

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00:38:47

Ep. 148 - How To Adapt From Being a Middle School...

The Sunday Shakeout ·

2025/07/07

Today on the show is the 4th appearance of Erik Semling!Erik holds PRs of 4:20 (1600m), 9:10 (3200m), and 15:00 (5K XC). He an age-group world record-holder in the 5000m and 10000m.If you have been following Erik's journey since middle school, where he broke age-group world records in the 5K and 10K, as well as our previous conversations, they you know that my conversation with him today is not some recurring segment. Today, we get a new chapter of Erik's running career.The last time we talked, Erik

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