The Sunday Shakeout

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

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, where he will represent the United States at the World Mountain & Trail Championships in Spain later this month. Such an amazing opportunity. We talk all about what that means for him. And, really, overall, my chat with Asher today was one of the deepest I have ever had on the show.We talk so many things, from what it means to have the opportunity in Spain, to going to altitude camp in Boulder for 6 weeks with Paul Stafford this past summer, where he got to meet some of the top pros and mental performance coaches in the running space. We also talk a little bit about the exit of Footlocker Nationals and the new era of high school national meets at Balboa Park. One key theme in our chat today was definitely the mental game. As you will pick up on in our conversation, there is a level of poise and confidence that Asher carries with himself. He is surgical in the way that he approaches the process of training, the process of racing. Today, we truly peel back the layers of how he has developed such a mindset over his career. And, get some pen and paper out because, man, there were so many good insights. The man is a philosopher, for real.Please consider leaving a follow and five-star review!Other than that, sit back, relax, and enjoy my conversation with Mr. Asher Oates.

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 just this past winter, the CDA squad placed second at the Nike Indoor Nationals 4 x mile. Back in May, Max became a state champion in the 3200 at the Idaho State Track Meet—a storybook ending to his high school career after battling injury and illness that lasted months into the spring.Today, it was fascinating to me to get an inside look at the championship culture that Max and Zack built—essentially from scratch—over in Coeur D’Alene.As freshmen in high school, the team only managed to finish 11th at the Idaho State meet in cross country. Yet two years later, they hoisted the trophy as the best team in the entire region. Hearing about—and learning from—the ups and downs, as well as the unique dynamic Max and Zack have as twins, was incredibly interesting.There’s a lot of praise for individual performances and for showing out as one of the best athletes in your state or region. But beyond that—and having been part of a championship culture myself—I know it’s truly a sacred, special experience to be part of a high-performing, dominant team dynamic. The brotherhood and camaraderie formed at the top are like nothing else. It goes far beyond what you can achieve as an individual. I believe you’ll get a glimpse of that in my conversation with Max and Zack today.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 Max and Zack Cervi-Skinner.

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 “conventional wisdom” in the running world. We always hear mantras like patience and consistency is key—but what about the advice to take calculated risks? Sometimes those ideas clash, and the right answer depends on context.At the end of the day, you can’t always predict how your body will respond to training. It’s about making the best judgment call in the moment.Tune in for some raw thoughts from the grind. I'll be back next week with the stories and lessons from another top high school athlete in our sport!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 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 dominating high schooler in Oregon late in his career. As you will learn today, Dylan had the worst luck (at least that I have ever heard of) in a postseason during his senior cross season, where he pulled his oblique in a fall at Districts, got sick the next week, right before State. And then, NXR… it’s a crazy story. You will be shocked to listen to it today.Today, Dylan and I chat all about his thoughts of his narrative of flying under the radar, what it means for him to leave Oregon and continue his career is Spokane, developing under Coach Tyson at Gonzaga. We also discuss Dylan’s stunning and memorable track season, where he went from bombing the Oregon Relays 2-mile, to finishing THIRD at the Jesuit mile as the LAST SEED.Dylan and I also discuss the lowest point of career in that aforementioned senior cross-country season, and the road to redemption, completing the double in the 1500 and 3K at the State meet.There’s a lot of athletes who let bad luck and misfortune become the narrative that defines their career. But to learn about the tenacity, resilience, and quick, yet powerful mental shifts that Dylan is able to employ, it’s impressive, to say the least. I don’t want to give too many spoilers, but this was a good one. Lots to learn from Mr. Underdog himself.Please consider leaving a follow and a five-star review on Apple Podcasts and Spotify!I hope you enjoy this episode of The Sunday Shakeout!

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, 4:12 for mile, and 14:59 for 5K XC. While those times might not yet seem like they are the caliber of a national champ, as we talked off the air, just before the start of this past track season, Yosuke, at the worst possible time, got hit with atypical pneumonia. He couldn’t run or workout for 2 weeks. He was too weak to even go to school some days. And as Yosuke described it, it was a massively difficult point in his career, having to swallow his big goals for the season and really just take it one step at a time. He said that he had to remember that he was running to become better, not just to give up when something doesn’t go to to plan.Ultimately, Yosuke, while not reaching his original goals, made a very admirable comeback.He set PRs across multiple events, finished 3rd in the 800m at State, 6th in the 1500m, and won the Nike Outdoor Nationals (NON) Emerging Elite Mile.More that just the results, the fact that Yosuke had the mental fortitude to salvage his track season, shows a level of grit and character-development. And honestly, those mental skills could be the separators as he emerges over these next two years.Aside from that, Yosuke and I had a fantastic conversation. He had so many stories and insights, especially when it comes down to race tactics, making mistakes, and mental toughness.So much to learn, I know you’ll enjoy my chat with him today.But before we get into the show, please, if you haven’t already, and you are enjoying this podcast, I would really appreciate a follow and a five-star review on Apple Podcasts, Spotify, or whatever other platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout. That’s all I ask. But other than that, sit back, relax, and enjoy my conversation, with the one and only, Mr. Yosuke Shibata.I hope you enjoy this episode of The Sunday Shakeout!

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 high‑school blip or a fluke. But as a true freshman at Wake Forest, he helped lead the Demon Deacons to an ACC team title, anchoring the pack with an 8th place finish at conference cross country (behind seniors Ethan Strand and Parker Wolfe). all while earning ACC Freshman of the Year.And with the departure of distance stars like Strand, Wolfe, Graham Blanks, and Yaseen Abdalla, the door is opening wide for athletes like JoJo and Wake to seize control of the NCAA distance landscape. The culture he’s building feels ready to contend for national titles.During today’s conversation, we unpack:What separates high‑school stars who adapt in college from those who don’t and why JoJo believes belief, humility, and trusting your instincts is keyHow trust, patience, and staying “hungry” have defined his freshman year: from finishing last in the mile at ACC indoors to battling toe‑to‑toe with the NCAA’s best in the 5K outdoor final.What he sees in the Wake program, and what the evolving trajectory of the team means for his own goals.This was one of the most joyful, perspective‑filled conversations I’ve had in a while. So many cool insights and tidbits to take away from JoJo. Truly a rising star of our sport. Please consider leaving a follow and a five-star review! Without further delay, please enjoy my conversation with the one and only, JoJo Jourdon.

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 tank.Fast forward to now, and Will’s been on an absolute tear.He and teammate Theodor Schucht became the first athletes in BC Track & Field history (men’s or women’s) to break 14 minutes in the 5,000m. Theodor ran 13:46.71 for the school record, and Will followed with 13:53.08, now #2 all-time. He also ran 28:48 for 10K at Raleigh Relays. Quietly, one of the best distance seasons in program history.But the numbers only tell part of the story.In this episode, Will and I dig into what it actually took to get there—mentally, physically, and emotionally. We talk about the setbacks that forced him to grow, how he rethought his approach to training, and what he learned about patience, consistency, and trusting the process. We also get into the nuts and bolts of modern training, like the double threshold system and altitude training, and how it’s helped him get to the next level.If you’re chasing your own breakthrough, coming back from injury, or just looking to train with more purpose, there’s a lot to take away from this conversation.I promise that you will find value from this episode.If you’re enjoying the show, consider hitting follow and leaving a five-star review on Apple Podcasts or Spotify! It helps more people discover these stories! And if this episode resonates, share it with a friend, teammate, or coach.Here’s to growth, comebacks, and making this summer count!

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 and I dive into a bit of everything. We talk about how she got into the sport, what it was like winning her very first high school race as a freshman, and how she’s handled the jump from winning small-town meets to competing at national invitationals with the best in the country. It’s a big leap—not just in pace, but in mindset—and Sunny shares how she approaches that shift and keeps her edge all year long.We also get into what it’s like coming from a smaller school where this kind of success isn’t super common. How does that shape your motivation? How do you train when you’re not chasing teammates but chasing ghosts? And what does it take mentally to step on the line and believe you belong at the front, even if no one expects you to be there?We talk training, racing, mindset, setbacks, solo workouts in the winter, and everything in between.I think you’re really going to enjoy this one.If you do, consider leaving a follow and a five-star review on Apple Podcasts or Spotify. It really helps the show grow!

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 some podcast updates.On the training side of things, I talk about mastering that art of training, both in and out of the sport, why uncertainty in your results and outcomes is necessary to perform, as well as the quote:"If you don't believe in yourself, then why should anyone else?"I truly loved this one. I know you will find value from it as well!I hope you enjoy this episode of The Sunday Shakeout!

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 being forced by his coaches and parents to specialize in the sport of running. In high school, Blake found early success, finishing 15th at the Washington State XC meet in the 3A classification, where he was projected to finish 45th going in.Blake followed this up with an incredibly successful track season, where he ran 9:14 for 3200m and 4:11 for 1600m, good enough to finish 5th at the State meet and become the 3rd-fastest sophomore 1600m runner in the nation at that time.Unfortunately, however, Blake’s career took and unfortunate and career-altering turn. During the summer going into his junior year, Blake broke his ankle doing non-running-related activities. While he had a nice recovery, running 15:24 at Nike Portland XC in the fall, this comeback was short-lived. At the League Championships in XC his junior year, Blake re-injured that ankle, leaving him unable to walk, and sidelining him for the District Championships meet. Blake was healthy enough to run at the State Championships, where he had his breakout performance the year prior. That year, while he was projected to finish in the top three, Blake, in one of the lowest of his career, finished 24th in that race in a time of 16:36.6.While I would love to say there was a comeback, Blake was unable to recover his high school career. He had three more unsatisfactory seasons to close off his high school career, and was unable to break 4:20 for 1600m his senior year. Blake said he was never able to make peace with the disappointing end to his four years.Blake and I talk about what it was like being at rock bottom and in hindsight, what he would have done differently physically and mentally, invaluable advice that could help you in your career and rise to the top.We also discuss his freshman year at UNM, getting to run with some of the greatest collegiate athletes in our sport, like Habtom Samuel, and some exclusive physical and mental training techniques that Blake has utilized to increase his performance and build an optimistic outlook for his future.Overall, through Blake’s experiences and his failures, Blake has adopted a “one step at a time” philosophy, learning the importance of focusing on the present moment, especially when navigating injuries or setbacks. From this, Blake has also learned why mental training is critical for great athletes looking to become elite.Blake understand that he is still developing and leans into the long game, something we can all adapt and apply to our own careers.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!

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 was fresh off  his freshman XC season, where he became a state champion in Minnesota, and had strong performances at Runninglane Nationals and NXR Heartland.. Since then, Erik became a 2x Minnesota state champion as only a freshman, winning the 3200m and placing 3rd in the 1600m.This episode isn’t just about times or titles. It’s about growth. Physical, mental, emotional. It's about what it feels like to go from middle school phenom to competitor, from being known as “that middle school kid breaking world records,” to being in the arena with the best high schoolers in the country and finding out who you are when the playing field levels.We dive into how Erik has changed his form and developed his speed, his training, and maybe most importantly, his relationship with pressure and expectations.Erik’s always brought a unique blend of humility and honesty to this podcast. He’s deeply analytical, incredibly self-aware, and he doesn’t shy away from the questions that matter about nerves, burnout, legacy, or what it actually takes to be great in a sport that rarely gives you clarity in the moment.Whether you’re a high school athlete trying to find your way, a coach looking to understand what makes a young elite tick, or a fan of the sport watching one of the most interesting runners in the country evolve in real time this one’s for you.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!Erik's State Reaction YT Video: https://youtu.be/KQvRgrHHi7g?si=M_zdcYmJOj3ULJ5k

Today on the show is Aydon Stefanopoulos!Aydon is a graduated senior out of Los Gatos High School in California. He will be a rising freshman in the fall at UCLA. Aydon holds PRs of 1:51 for 800m, 4:06 for 1600m, 8:57 for 3200m, and 14:52 for 5K XC. He is the 2023 CIF D2 XC State Champion and a 2023 NXN Qualifier. Aydon and I had one of the most unpolished, raw, candid conversations I have ever had on The Sunday Shakeout. This was not an episode filled with positivity and glorified realities of the mental and physical side of our sport. We dive into the nitty gritty side of the sport of distance-running. As a junior, Aydon became a state champion and ran at Nike Cross Nationals (NXN). This set a high bar to live up to in his senior year. Unfortunately, however, Aydon has struggled with injuries and underperforming this past year. Not only did he fail to win state XC and qualify for NXN, he did not have the redemption that he wanted this track season, despite setting PRs in multiple distances.Aydon, in this episode, openly admits his struggles with confidence, self-doubt, and the mental toll of injuries and underperformance. Rather than focusing on just accomplishments, he highlights his mistakes, regrets, and the emotional fallout of underachieving. He talks about being "not proud" of parts of his senior year, showing maturity and humility. Now you might be asking: "Why would I listen to such a melancholy podcast episode?"Because despite the setbacks, disappointment, and raw realities presented in my conversation with Aydon, he has had a few mindset shifts:Aydon has moved from chasing perfection to valuing long-term health and enjoyment of the sport. Through injuries and setbacks, Aydon shares interesting insights on the importance of under-training. Sounds crazy. But worth a listen. Aydon's excitement about the next chapter at UCLA stems from a desire to learn, adapt, and improve, rather than prove anything. His ability to embrace uncertainty is instructive for all of us in the pursuit of excellence in our careers. Hopefully this episode is a refreshing change, one that opens eyes and serves as an inspirational reminder of the raw realities of the sport, perhaps an opportunity for redirection for you in your life. 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!

Today on the podcast is Rosie Mucharsky!Rosie is a graduated senior out of Denver East High in Colorado. She will be a freshman at the University of Notre Dame this fall. Rosie holds PRs of:800m: 2:08Mile: 4:425K XC: 16:54Rosie has had an incredible high school career in Colorado. She is a back-to-back-to-back 800m state champion. She is also an XC state champion, an NXN All-American, and FLXC All-American. From racing internationally in Europe twice, to missing a month of training due to illness and proceeding to win the 800m state title her sophomore year, Rosie has been through it all. And despite the ups and downs, Rosie maintains an incredibly grounding and positive attitude about the experience of the sport of running. Rosie displays gratitude and joy for everything she has been through, talking about performances and races beyond just the time and placement. For anyone who needs a reminder of the greatness and joy of our sport, this is the conversation for you.I hope you enjoy this episode of The Sunday Shakeout!Please consider leaving a follow and five-star review.

Today on the podcast is Tayshaun Ogomo. Tayshaun is a graduated senior out of Herriman High School in Utah. He will be running at Utah Sate University this fall. Tayshaun holds PRs of:800m: 1:48.87* (Altitude converted: 1:49.40)3-mile XC: 13:57 5K XC: 14:44Tayshaun just recently set the high school 4x800m National Record with the Herriman squad at the New Balance Outdoor Nationals meet. This was a statement race for the Herriman team, especially after falling short at NXN this past fall, where they were the defending champs. Tayshaun and I discussed the emotions of what it meant for that team to fall short and the mental approach he took to making the comeback. And yes, there was a comeback. At New Balance Indoor Nationals, Herriman proved they are the best team in the nation and that NXN 2024 was a fluke, winning the DMR National Title. They then followed it up with that aforementioned national title in the 4x800m. In addition to the Herriman team dynamic, Tayshaun and I discuss the impact that Doug Soles has had on his career, as well as his individual success in the sport, claiming his first state title in a walk-off win at the Utah State meet. Overall, amazing conversation with Tayshaun. You will not want to miss this one. Please consider leaving a follow and a five-star review! I am on a mission this summer to deliver the highest quality video podcast in the sport of distance-running. I hope you enjoy this episode of The Sunday Shakeout.

Today on the show is Benji Anderson!Benji is a graduated senior from Mountain Vista High School out of Highlands Ranch, Colorado. He is a Colorado XC State Champ, Indoor 2-mile State record-holder, 2x Footlocker All-American, New Balance Indoors All-American. Benji holds PRs of:800: 1:52.70Mile: 4:02.983200m 8:46.155k XC: 14:41.55Benji is at the apex of high school distance-running, yet as he shared in our conversation today, he still believes that he has unfinished business. How could that be?You will learn all about Benji's mindset and the many interesting insights and stories he has from trail running, coming back from a disappointing race at FLXC to run 8:50 for 2-mile at New Balance Indoors. We also discuss Benji's commitment to run at Notre Dame in the fall, and much more. I hope you enjoy this episode of The Sunday Shakeout!Thank you for your continued support of the show! It means a lot. If you haven't already, consider leaving a five-star review and a follow. Much love as always!

Today on the podcast is Jack Meier!Jack just finished his freshman year at the University of Oregon, where he chose to redshirt. Despite the limited racing schedule, Jack still ran 3rd place at 2025 U20 XC in Lubbock, Texas this past winter. Jack is a former 6A XC State Champion in Oregon, an NXN qualifier, and 2x NON All-American. He holds PRs of:5k: 14:353k: 8:191500: 3:555k XC: 14:46Jack has had a rollercoaster running career, finding his beginnings during his freshman year of high school during the COVID-19 Pandemic. By his senior year, he pulled off a walk-off win at the XC state meet, and snagged at spot to run at Nike Cross Nationals. However, his high school career did not end in glory. Over the winter going into his senior track season, Jack felt the highest of highs and the lowest of lows. He committed to run at the University of Oregon, the school he had worked for since he was a little kid. Just weeks later, unfortunately, he sustained a season-altering groin injury that sidelined him for weeks. Despite valiant efforts at a comeback, Jack failed to become an Oregon state champion in track, his ultimate goal since finishing 2nd the year prior. Opening up about his journey on his show, Jack shares the valuable insights and lessons that he has learned in his running journey so far, from both the setbacks and the successes. He also shares what it's like transitioning from high school to the collegiate level and what he is looking forward to in the years ahead. Overall, Jack is a chiller and I know that you will enjoy my conversation with him today. Thank you for your support of the show! If you enjoy, please consider leaving a follow and a five-star review. Much love as always!

Today on the show is none other than Wyatt Carr, the rising star from Coeur d’Alene.He’s a rising junior out of Coeur d’Alene, Idaho, and one of the top young distance runners in the entire Northwest. He has ran 4:13 for the full mile, 8:58 for 3200m at Arcadia, and 15:03 for 5K XC. The guy’s legit.But what makes Wyatt really interesting isn’t just the times. It’s the mindset. After training under Idaho legends Maximus and Zackery Cervi-Skinner, he’s now stepping into the leadership role at CDA. He’s been through the highs — like anchoring a 4xMile squad to second place at Nike Indoors — and the lows, including an untimely injury just before the state meet this spring.In this conversation, we talk all about that transition into being “the guy,” his past experiences at NXN, and the CDA team culture. We also dive into what it means to take that next step from contender to champion.Before we jump in, if you’re enjoying these episodes, I’d really appreciate it if you hit follow and left a five-star review. It helps more people find The Sunday Shakeout and supports the mission of telling powerful stories in the sport we love.I hope you enjoy this episode of The Sunday Shakeout!

Hello 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 been following the pod, you might remember that Nash and I did a chill Friday night episode a few months back. That one was lighthearted and super fun, but today’s conversation goes way deeper.We talk about everything: from season highlights like dropping a 9-second PR in the 3200 at districts the day after getting diagnosed with asthma, to that electric 4:21 mile under the lights. We also dive into his journey in the sport, the meaning behind his mantra “work hard, have fun,” the realities of going pro, and so much more.At the end of the day, this is just two dudes geeking out over the sport we love—and if you’re into that, this one’s for you.Please, before we get into this episode, if you haven’t already, then please, wherever you are, in your car, at work, on a run, give this podcast a follow and a five-star review on whatever platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout so that I can keep bringing to you some of the greatest stories in the sport of running and in that process, share love and passion for track and field and distance running.Without further delay, please enjoy my conversation, with Nash Howard.