The Sunday Shakeout

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In the spring of 2025, a stress fracture ended Elijah Graves' sophomore track season. Eighteen months later, the Shorewood senior is running 14:36, winning the Nike Hole in the Wall Elite Race, and making a case for himself as Washington’s next state champion.

The Shorewood High School senior has made one of the biggest jumps in Washington distance running. With a team state championship on the horizon, Graves and his teammates are beginning to see just how far this season could go.

Graves holds personal bests of 4:07 in the 1600m, 9:02 in...

Please consider leaving a follow and a five-star review on Apple Podcasts and Spotify!

Thank you to all of the listeners for the support! I hope you enjoy this episode of The Sunday Shakeout.

Please consider leaving a follow and a five-star review on Apple Podcasts and Spotify!

Thank you to all of the listeners for the support! I hope you enjoy this episode of The Sunday Shakeout.

Please consider leaving a follow and a five-star review on Apple Podcasts and Spotify!

Thank you to all of the listeners for the support! I hope you enjoy this episode of The Sunday Shakeout.

Please consider leaving a follow and a five-star review on Apple Podcasts and Spotify!

Thank you to all of the listeners for the support! I hope you enjoy this episode of The Sunday Shakeout.

One week. One tough loss. Six days to figure out what comes next.

At the 2026 IHSA Class 3A State Championships, Owen Horeni finished second in the 800m, running 1:51. It wasn’t the ending he wanted. Less than a week later, he lined up again at the HOKA Festival of Miles, fought all the way to the line, and dove for the win in 1:48.58.

That race was the perfect snapshot of Owen’s senior season. He ran 1:50.25 for 3rd at the Arcadia Invitational, then dropped his PR to 1:50.18 at sectionals. He a...

Enjoy!

One hundredth of a second. That was the difference between Caleb Winders winning and going home wondering what he could have done differently.

A few weeks later, he ran 1:46.85.

The Bloomington North senior has spent the last few years quietly building himself into one of the best 800-meter runners in the country. Now headed to UNC, Winders has combined raw speed with a blue-collar approach to training, racing, and getting better every day.

In 2026, he repeated as Indiana 800m state champion and broke the...

Sometimes the athletes who go the farthest are the ones who never made the biggest splash at the start.

Hunter Robbie didn't become a two-time Nike Cross Nationals All-American overnight. The 2026 Niwot High School graduate grew from an overlooked middle school runner into one of the leaders of the greatest cross country dynasty in the country, helping Niwot capture back-to-back NXN titles and three straight Colorado 5A state championships.

His senior season was one of remarkable consistency. Hunter finished sixth at Nike Cross Nationals in 15:11 to earn his second...

This week, I'm taking a break from guest interviews to share a few lessons from my final varsity camp before senior cross country.

We talk about why I decided to step away from Strava, what chasing social validation was quietly doing to my training, and how I'm learning to focus less on what everyone else is doing and more on becoming the best version of myself. I also reflect on the teammates who shaped my high school running journey, what leadership has come to mean to me, and why taking care...

Andrew Brown was labeled a prodigy before he was old enough to drive. Then came the pressure, the setbacks, and the question every young athlete eventually faces: who are you when things don't go your way?

The rising senior from Tupelo High School to its first Class 7A cross country state championship since 2013 while winning his second straight individual state title. He followed it with a dominant track season, sweeping the Class 7A 1600m and 3200m titles before breaking the Mississippi state record with an 8:52 performance at Nike Outdoor Nationals.

In 2026, Oak Knoll School's Reagan Moore cemented herself as one of the premier 800-meter runners in the United States.

The rising senior from Summit, New Jersey claimed her second national title this June, running wire-to-wire to win the New Balance Nationals Outdoor 800 meters in 2:05.00 at Franklin Field. It was a different kind of victory than the one that first put her on the national stage.

Just a year earlier, Moore produced one of the most memorable finishes of the indoor season. Sitting 10th at the halfway mark of the...

In 2025, Coeur d'Alene High's Wyatt Carr stepped into a new role. The team's longtime leaders had graduated, and the responsibility of carrying one of the nation's premier distance programs now rested on his shoulders.

The Idaho standout responded with the best cross country season of his career. At the Idaho 6A State Championships, Carr ran 14:31.3 to finish runner-up while breaking a course record that had stood since 2022, leading Coeur d'Alene to a third consecutive state title.

Weeks later, Carr placed eighth at the Nike Cross Northwest Regional in 14:48.7. Although...

In 2026, Ballard High School’s Cassidy Armstrong closed out her career as one of Washington’s defining distance runners.

In late May, she delivered the defining performance of her high school career at the WIAA 3A State Championships, winning the 3200m in 10:13.69 to secure her first state title and complete an undefeated regular season campaign. Just weeks later, she went toe-to-toe with some of the best high schoolers in the nation, capping off her high school career with personal record runs at Brooks PR and Nike Outdoor Nationals.

Across it a...

She'd never raced a track meet before her junior year. Eighteen months later, she was standing among the fastest high school middle-distance runners in America.

The Ursuline School graduate and future UNC Tar Heel didn't grow up in the sport. Her athletic foundation came through swimming, gymnastics, and years of soccer, where speed was always her greatest weapon. When she finally gave track a chance during the winter of her junior year, she entered a world that was completely unfamiliar. One built on patience, accountability, and quiet confidence.

Her...

In 2026, Indiana watched a barrier fall that had stood for generations. Noah Bontrager was the one who broke it.

The Indiana standout, who is headed to Notre Dame this fall, capped off his indoor season by becoming the first Indiana high school boy to break four minutes in the mile, clocking 3:59.48 at New Balance Indoor Nationals to rank seventh all-time in U.S. high school indoor history.

His momentum carried into the spring, where he ran 8:41.28 for 3200 meters at the Carmel Showcase before sweeping the Indiana state championships in...

Just over a year ago, Abigail Hennessy wasn't sure she'd race again.

Today, the Westford Academy graduated senior owns three Massachusetts state records and has cemented herself as one of the premier high school distance runners in the United States.

After returning from a two-week hospitalization and months away from competition, Hennessy stunned the country by running a then-personal best of 4:42 in the mile at New Balance Indoor Nationals on limited training. It was only the beginning.

This past indoor season, she ran 4:36.74 to...

Over three years ago, I started this show as a casual basement passion project. Now, The Sunday Shakeout has grown to be one of the top high school running podcasts in the nation.

Unbelievable.

A podcast, however, is only as good as its support system. 
It's impossible to express, in words, how truly grateful I am for all of my friends, family, coaches, teammates, and every single guest and listener. This show would not exist if it weren't for all the support, and I don't take that for granted. 

"Pa...

Some athletes make headlines with their times. Others make you pay attention because of the story behind them.

Elise Corr is quickly becoming both.

The Seattle Prep standout claimed both the Metro League and District titles in the 1600 meters, then delivered the race of her season with a 4:55 to break a 26-year-old school record. She added a seventh-place finish at the WIAA Cross Country State Championships in the fall, another seventh-place finish in the 3200m at the WIAA State Track & Field Championships this spring, and now turns her attention...

Before the podium finishes. Before the national meets. Before the breakthrough performances.

There was just a kid who loved to run.

Tahoma High School's Carson Stafford has been chasing that feeling since he was five years old. Now entering his junior year, the Tahoma standout has quietly developed into one of the top young distance runners in Washington State.

This past May, Carson established himself among Washington's elite. At the 4A WIAA State Championships, he placed 3rd in the 3200m with a breakthrough 8:57 and...

15 state titles.

A national championship relay.

And a runner determined to prove that Washington, DC deserves a place in the national conversation.

This week on The Sunday Shakeout, I sat down with Georgetown Visitation rising senior Abby Anstett.

The Vienna, Virginia native has quietly built one of the most accomplished resumes in high school distance running. Competing for Georgetown Visitation in Washington, DC, Anstett has become a 15-time DC State Champion while helping elevate a region that often goes...

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 five-star review on Apple...

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 Illinois state meet record. She also added another state title...

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...

KINGSTON SHILLITO ON THE SHOW LATER TODAY

This is one of the most introspective podcasts I have done in recent memory.

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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, Lanese ran 4:04.59 for 1600 meters, breaking his own National Freshman Reco...

This solo episode is a raw and emotional.

I look back on my junior year, look ahead to my junior year, and reflect upon the death of NASCAR legend Kyle Busch.

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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...

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

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.

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.

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***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.

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.

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.

***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.

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***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 fr...

***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...

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 led through the first kilometer. Then the pace...

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...