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© Nicholas Macha
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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.
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.
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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 rested and recovered on race day. I hope you enjoy this episode of The Sunday Shakeout!
This 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 The Sunday Shakeout!
Anchor podcast page:
https://anchor.fm/andrew-ma4/episodes/Ep--2-Who-is-Nicholas-e1rdee1
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 as a 1600m and 3200m runner, Richardson stepped down to the 800m at the Kentucky state meet. He won it. His first individual state title.The breakthrough showed up across the board. PRs of 1:53 in the 800m, 4:09 in the 1600m, and 8:58 in the 3200m.The fall confirmed the shift. By the time cross country rolled around, he carried that momentum, running 14:44 for the 5K XC in his season debut. He went on to place second individually at the state cross country meet while helping his team secure the championship. Racing for something bigger than himself. Weeks later, Richardson finished runner-up at NXR Southeast, earning his first trip to Nike Cross Nationals. Performing under pressure.But the season wasn’t built on results alone.Richardson’s rise was shaped by years where progress felt invisible. By learning to trust the people around him. By staying through losses long enough for them to teach him something. This season didn’t erase the failures. It made them matter.As he closes his high school career in 2026, and looks ahead to what comes next, Richardson’s stands as proof that patience compounds. Not loudly. But decisively.Tap into the Xavier Richardson episode of The Sunday Shakeout.
In 2025, Ballard High School’s Cassidy Armstrong turned a season nearly lost to injury into one of the strongest postseason runs in the country.The Seattle senior, committed to Duke University, entered the fall coming off a hip stress fracture that erased her entire junior track season. Six weeks unable to walk. No running until August. No early-season races to test fitness or confidence.Armstrong didn’t race until October 31st. She opened with a second-place finish at the SeaKing District Championships. Days later, she repeated the result at the WIAA 3A State Meet, finishing just behind Mercer Island’s Sophia Rodriguez. Then the season stretched. At NXR Northwest in Spokane, Armstrong placed fifth on the new course, earning her first-ever qualification to Nike Cross Nationals.In December, on the sport’s biggest stage, she delivered again. Armstrong finished 18th at Nike Cross Nationals, securing All-American honors and closing the year ranked 24th nationally by DyeStat — the second-highest of any high school girl on the West Coast.This season asked for patience. Cassidy trained without proof, raced without momentum, and trusted that the work would show up eventually. When it did, it showed up at the biggest moments.As she looks ahead to Duke and the next chapter of her career, this season stands as proof that timing, belief, and resilience can be just as powerful as raw fitness.Tap into the Cassidy Armstrong Special.Consider leaving a follow and a five-star review. Instagram: https://www.instagram.com/thesundayshakeout/
Some athletes ease into the spotlight. Carter Smith ran straight toward it... faster than almost anyone his age.The Mifflin County senior from Lewistown, Pennsylvania is still early in his distance-running journey, just three years into the sport, yet his natural ability has forced the running world to pay attention. An 800-mile talent with rare range and feel, Smith pairs raw speed with an instinct for racing that can’t be taught. He didn’t grow up doing this. He learned fast. And then he kept getting better.The numbers come quick. 1:48.66 for 800 meters. 4:01.2 for the mile. A 15:04 5K in cross country. Five PIAA state titles. A NBNO championship in the mile. Last spring, he delivered the defining performance of his career so far, doubling back to win both the 1600m and 800m at the PIAA state meet. Two races. No margin. Just execution.But talent doesn’t protect you from doubt. This fall marked only his second season of cross country, raced mostly on slower courses and capped by a fourth-place finish at states after winning the year before. A small change in placement. A sharp internal check. Proof that progress isn’t linear, even when the ceiling is high.In this episode of The Sunday Shakeout, Carter talks about the power of the mind, how belief shapes performance, and what it means to stay grounded when expectations rise faster than experience. We unpack late development, racing with intent, and the tension between trusting talent and earning it daily as he gears up for a sub-four attempt at the New Balance Grand Prix.This conversation isn’t about hype. It’s about learning how to handle talent without letting it define you.Please enjoy this episode of The Sunday Shakeout with Carter Smith. Consider leaving a follow and a five-star review. Instagram: https://www.instagram.com/thesundayshakeout/
Wake up, baby. We're back with the doubleheader weekends. A formal interview will be dropping later today... one of the biggest talents in high school in 2026.This episode, however, has a different tone. I open up about my life outside of the sport of running as we enter the new year. I am as transparent and clear-cut as possible about my mental and emotional state after my junior cross-country season and how I am getting right with myself this new year. This goes far beyond the objective results and the times. This is existential. I explore what true meaning and pursuit looks like, and the hidden cost of obsession. The weight of passion. I hope someone can relate to my message and what I have to say. Happy New Year to all! I hope you had a lovely holiday season with family and friends and that you are ready to attack 2026.
Texas State Meet. The 3200 meters. One plan. One chance.Rowan Saacke executed.The Bridgeland High School senior from Cypress, Texas spent the past year learning how to stay steady when the stakes were highest. Patient in her approach. Grounded in her training. Oriented toward the team more than the spotlight.Her junior year, the breakthrough came at the Texas state meet. Rowan controlled the 3200m from the start and won the Texas 6A state title. Later that day, she returned for the 1600m and finished 4th. Not a failure. Just a reminder that success doesn’t always arrive cleanly. The momentum carried into late May, where she placed 3rd in the mile at RunningLane and ran 4:45 for 11th at the HOKA Festival of Miles, placing herself firmly among the country’s top high school distance runners.Cross country added a final layer. In her last season wearing a high school uniform, Rowan helped lead Bridgeland to a Texas 6A state championship, breaking the state meet scoring record with the lowest total in history. Individually, illness complicated the postseason. She finished 5th at state and 19th at NXR South, but helped her team place 2nd and qualify for Nike Cross Nationals.This episode is about composure. About learning to value execution over outcome, and meaning over medals. Rowan reflects on change, pressure, illness, and what it looks like to choose the team when individual goals don’t go as planned.If you enjoyed the episode, consider following The Sunday Shakeout on Spotify and Apple Podcasts and leaving a five-star review. It’s one of the best ways to support the show.
In South Dakota, distance running rarely comes with a spotlight.Mikah Peters earned one anyway.The Brandon Valley senior spent years quietly building belief, never assuming he’d be the best guy on his own team, let alone a national contender. Progress came slowly. Intentionally. Through seasons of patience and an offseason obsession with getting better.In November, that belief finally crystallized. Peters won the SDHSAA Class AA State Championship in 14:54, breaking Simeon Birnbaum’s long-standing state meet record.The season didn’t stop there. After falling from glory at NXR Heartland, Mikah earned the Golden Ticket and lined up at the inaugural Brooks Cross Country Nationals in Balboa Park. Against the deepest field of the year, he raced with composure and control, finishing 20th overall to earn All-American honors on the sport’s biggest stage.The performances mean more in context. One year earlier, Peters passed out while leading the state meet, battling illness and extreme heat. The season ended abruptly. That moment lingered. It reshaped how he thought about trust, execution, and what championship racing actually demands.As Mikah said: "The desert teaches you more about water than the ocean ever will."If you enjoy the podcast, please consider following The Sunday Shakeout on Spotify and Apple Podcasts and leaving a five-star review. It goes a long way in supporting the show and helping these stories reach more people.
December doesn’t reward you right away.No races.No crowds.No proof that the work is doing anything at all.In this solo episode, I walk through how I’m approaching winter training — not just the mileage, but the mindset behind it. Why winter is my favorite season. Why PRs are made long before spikes ever hit the track. And why patience, not excitement, is the real competitive advantage.I break down my winter mileage plan, how I’m building gradually toward 55–60 miles per week, and what I believe actually defines a breakout junior track season. Not just times — but composure, durability, and the ability to show up when discomfort hits.We talk about being “due” for a breakout without feeling entitled. About trusting inputs when outcomes are still invisible. And about why spring doesn’t create fitness — it reveals it.This episode is for anyone willing to do the work when no one’s watching.Because winter always tells the truth.I hope you enjoy this episode of The Sunday Shakeout!Please consider leaving a follow and a five-star review!
In 2025, South Eugene’s Yosuke Shibata quietly put together one of the strongest junior seasons in the nation.He started the fall with a win at the Oregon City XC Invite, dropping 14:53.8 and showing early signs that he was ready for more. Two weeks later, he went 14:38.2 at Nike Portland XC — a race that didn’t just give him a PR, it put him on everyone’s radar across the region.From there, he kept leveling up. He won his first OSAA 6A state title in 15:01.1, closing hard against some of Oregon’s best seniors. At NXR Northwest, he held his ground in one of the most aggressive regional races we’ve seen in years, finishing fourth in 14:45.0 to earn his spot at NXN.And on the national stage, he delivered again — 23rd at Nike Cross Nationals, just outside All-American, but fully inside the conversation of who belongs up front.What stands out about Yosuke isn’t just the times. It’s the way he carries himself. Steady. Composed. A kid who built confidence race by race until the belief finally caught up with the ability.As he heads toward track and the rest of his junior year, his trajectory feels less like a breakout and more like the start of someone settling into who he really is as a star on the national scene.Tap into the Yosuke Shibata Special.Please consider leaving a follow and a five-star review!
In 2025, Spokane’s Miro Parr-Coffin became the freshman every Northwest distance fan had to watch.The Gonzaga Prep standout opened his high-school career by dropping a 14:29.6 at The Mook XC Invitational, finishing second in a field loaded with upperclassmen. Two weeks later, he backed it up with another runner-up finish at the Battle of the 509, proving the breakout wasn’t a one-off.His momentum carried into championship season. He placed fifth at the Washington 4A State Meet, then delivered a strong 32nd-place, 15:17 performance at NXR Northwest — the biggest race of his life, on a course only a handful of athletes had previewed.Off the cross-country course, Parr-Coffin showed an even wider range. In July, he swept the 16U national titles in both Freestyle and Greco-Roman wrestling, earning USA Wrestling’s Athlete of the Week honors. The combination of endurance, power, discipline, and composure made him one of the most versatile young athletes in the country.Balancing high-stakes wrestling with high-level running, the 2029 freshman built a season defined by conviction and consistency. His progression, from breakout invitational performer to state contender to national-championship wrestler, reveals a rare competitive engine for someone this young.With three years still ahead of him, Parr-Coffin’s ceiling stretches far beyond the already massive results he’s produced. Whether sharpening his craft on the mat or chasing new benchmarks on the grass, his next chapters promise even more leaps forward.Tap into the Miro Parr-Coffin Special.If you enjoy The Sunday Shakeout, please follow the show on Spotify and Apple Podcasts and leave a five-star review. It helps the podcast grow and reach more listeners.
In 2025, Camas senior Cohen Butler became one of the most composed and dangerous distance runners in the Pacific Northwest.Cohen opened his fall with a fourth-place finish at Nike Portland XC (14:40.8). That September weekend turned some heads, but it was nothing that warned people what was coming. Two weeks later, he took control of the field at Hole in the Wall, running 14:36 for a course record and instantly redefining his ceiling.At the Washington 4A State Championships in Pasco, Butler controlled the race with that same icy calm, going gun-to-tape and winning with authority in a time of 14:47. Then at Nike Cross Regionals Northwest, he did it again. Cohen took off in the last 1K and matched that 14:36 to win the regional crown and punch his ticket to Nike Cross Nationals as a legitimate threat.What sets him apart isn’t just the times, it’s the way he gets them. Butler trains with a surprisingly mature double-threshold, mileage, and race-pace sessions, having that patience and discipline that serve him in championship season. Despite the dominance, he carries himself like the quiet guy in the back of the room: low-key, poised, never loud about the work, just steady enough to let the results talk.By the time he toes the line at nationals, he’ll enter as the definition of Northwest toughness: disciplined, grounded, and built for long races that require patience and guts.If you enjoy the episode, follow The Sunday Shakeout on Spotify and Apple Podcasts and consider leaving a five-star review.
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, self-centric mental outlook. I tried to take so much control, refusing to surrender to my body and the season, that I fell. Multiple times. It was only after we won Metro for the program's 4th-straight time that I truly internalized and shifted my mindset from myself to the team.Not only did this take pressure off slightly, but I oddly enjoyed the process of training and racing so much more. No longer was I working out and racing to hit splits and run a major time. I was executing the training and racing to drag my teammates along and chase greatness collectively. Varsity racing teaches you so much. I tell of that lesson and many others on the show today.
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 in 15:16.1 and become the first boy from Portsmouth to ever claim the individual title.Just a week later, he followed it up with another win at the New England Interscholastic Championships, clocking 15:53.1 against some of the best runners in the Northeast.But Sean’s rise wasn’t effortless. After missing time with achilles tendinitis last year, he rebuilt from the ground up, learning patience, trust, and precision. With personal bests of 8:27 for 3K, 14:36 for 5K on the track, and 14:55 for 5K in cross country, along with Rhode Island state records in both the indoor and outdoor 5K, Sean has proven that steady, deliberate work can create something special.In this episode, we unpack the mindset, strategy, and quiet fire that turned Sean Gray from a calculated racer into a state champion and a potential national contender.If you enjoy the podcast, follow The Sunday Shakeout on Spotify and Apple Podcasts, and leave a five-star review.
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 an entire winter instead of doing the traditional grind. Learning that you don’t have to be great at something to grow from it. And slowly, quietly, trusting that consistency would do its work.In this episode, we dig into the mindset behind his breakout year: how pain became perspective, how patience became power, and how staying true to himself led to the biggest win of his career.Tap in. Please consider leaving a follow and a five-star review!
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 finishes at the Oregon State Meet, and a stunning breakout win at the Mook Invitational, beating top regional contenders, and shattering the course record in a time of 14:28.We also dive deep into how Kellen rebuilt himself after hitting rock bottom due to irony deficiency, and what it took to move from shame to self-belief, failure to a final dance.Finally, Kellen and I explore what it means to lead a powerhouse team without losing yourself in the rankings — to chase history while staying grounded with your boys.So many nuggets of wisdom. So many stories. Worth your listen.Leave a follow and five-star rating.
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 contenders not only in Utah, but on the national stage.In this episode, Lily and I go deep on her training philosophy, which focuses on longevity and long-term development. Interestingly, she splits her workload evenly between running and cross-training, a balance that’s helped her stay healthy and perform consistently at the highest level. We also dive into her breakout spring season, how she handles pressure in championship moments, and what’s next as she gears up for the biggest races of her senior year.Lily brings an incredible mindset and maturity to the sport, and her story is one that every young athlete can learn from.Please consider leaving a follow and a five-star review on Apple Podcasts, Spotify, or wherever you listen. I hope you enjoy this episode of The Sunday Shakeout with Lily Alder.
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 am not running well, but cannot pinpoint a specific reason. Nothing is making sense right now. Sometimes, this sport doesn’t make sense. Running is hard, but that’s what makes it rewarding. You have to stay self-aware and keep believing and persevering through tough times. Because, ultimately, championship season is what truly matters. The greats in every walk of life face slumps; it’s part of the process. That’s what I have to remind myself during the struggle.Takeaways:Embrace the journey, even when it doesn't go as planned.Mental focus is key to overcoming physical challenges.Every athlete faces slumps; it's part of the process.Trust in your training and preparation.Learn from past experiences to improve future performances.The importance of self-awareness in sports.Championship season is what truly matters.Keep believing and persevering through tough times.Adjusting race strategies can lead to better outcomes.Running is hard, but that's what makes it rewarding.I hope you enjoy this episode of The Sunday Shakeout!Shoutout to the team at the Battle of 509 who told me they are fans of the podcast. Y’all are real ones.Please consider leaving a follow and a five-star review.
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 14:35. After finishing 4th at Oregon 5A State Cross Country as a junior and placing 3rd in both the 1500 and 3K this past track season, many have been expecting Ty to rise to the occasion this cross-country season.But, it hasn’t been without struggle. Despite a groundbreaking summer of training, Ty sustained a tiny flare-up that has temporarily sidelined him for a couple weeks to end his September. However, as we head into October, and as you will learn today, Ty believes that this setback could be his strength.Aside from a minor setback, Ty and I go in-depth on his thoughts on the competition in the northwest this cross-country season, as well as his thoughts on the change of the NXR location, why a state title would mean more than an NXN birth. We also discuss his preferences and insights tactical racing vs. front running and we run the gauntlet on the recruitment process.Ty definitely has a bright future. I think we all have to remember, that as you will here Ty say today, “championship season is all that matters”. People don’t remember who sets a course record in September. But people do remember the clutch moments, whether that be winning a state title, winning NXR, or even winning a national title.It was a refreshing perspective to hear, and I hope you enjoy my conversation with Ty today.Please consider leaving a follow and a five-star review!I hope you enjoy this episode of The Sunday Shakeout!
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 just like such a genuine, funny, chill guy. He says he doesn’t get nervous before races and I can see why. He keeps it real, down to earth, and I think he sees our sport in a way that I think a lot of people can benefit from.Don’t wanna spoil too much. We talk about his junior track season and racing through sickness. We talk double threshold, 8-minute pace easy days, race nerves, the track 5K and track 10K he did this summer, and so much more.But before we get into the show, please—if you haven’t already, and if you’re enjoying this podcast—I would really appreciate a follow and a five-star review on Apple Podcasts, Spotify, or whatever platform you’re listening on. That goes a long way in supporting the growth of The Sunday Shakeout. That’s all I ask.Other than that, sit back, relax, and enjoy my conversation with Mr. Isaac Benjamin.
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