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The Sunday Shakeout: Daily Summaries Delivered
by Nicholas Macha
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.
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- 5 days ago46 min
Ep. 192 - The Fastest High School Freshman of All Time: A Candid Conversation with Quenton Lanese
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 Record and becoming the fastest freshman in U.S. history. Just two days later, he returned to the track and clocked 8:47.19 in the 3200 meters, lowering another National Freshman Record and cementing his place among the country's elite distance runners.Yet beyond the records and rankings, what stands out most is his ability to embrace discomfort. He believes he can push deeper and hurt longer than almost anyone else in a race, a mindset that continues to separate him when the pace gets fast and the stakes get high.In this conversation, we dive into his record-breaking performances at state, the goals that still drive him forward, his training philosophy, racing mindset, and what it feels like to carry expectations as the fastest freshman in the country.Tap into the Quenton Lanese Special.If you enjoy the podcast, please consider following The Sunday Shakeout on Spotify and Apple Podcasts and leaving a five-star review. I would also appreciate it if you shared this episode with a friend who loves the sport.
- 5 days ago25 min
SOLO EPISODE: The Magic of the Small Moments, Regrets, Kyle Busch Tribute
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. Please consider leaving a follow and a five-star review.
- 1 weeks ago1h 7m
Ep. 191 - The Mindset Behind The Top High School Program In the Nation: A Candid Conversation With 2X NXN Team Champ and 8:41 3200m Runner Quinn Sullivan
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 with Quinn was how grounded he is. For someone who’s one of the top runners in the country and racing for the best team in the nation, there’s no ego. Just a real love for the sport, for his teammates, and for the process of getting better.We talked a lot about what makes Niwot different.From the outside, people see the wins, the rankings, and the pressure that comes with being the team everyone wants to beat. But Quinn gave a glimpse into the culture behind it all. A team that works incredibly hard, but doesn’t take itself too seriously. A group that competes at the highest level, but still knows how to laugh, have fun, and enjoy being around each other every day.That balance matters.Because when expectations are high, it’s easy to lose sight of why you started. Quinn talks about learning how to handle pressure, how to race free even when there’s something on the line, and why keeping the joy in the sport might be one of the biggest reasons Niwot continues to succeed.This episode is about perspective. About team culture. About what happens when discipline and fun exist in the same place.If you’ve ever wondered what it feels like to be part of something special, this conversation will give you a real look inside.Tap into the Quinn Sullivan Special.If you enjoy The Sunday Shakeout, please consider following the show on Spotify and Apple Podcasts and leaving a five-star review. It really helps support the growth of the show.And if this episode gives you something valuable, share it with a friend who might need to hear it.
- May 4, 202625 min
SOLO SERIES: EP 9 | 9:38 3200m, Achilles Rollercoaster, Big Confidence Heading Into Postseason
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
- Apr 20, 202621 min
SOLO SERIES: EP 8 | Big Win In the 3200m, Moving In the Right Direction, Best Shape of My Life
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.
- Apr 13, 202624 min
SOLO SERIES: EP 7 | Spring Break Recap, UT Austin vs Rice, Insane Fitness, the Retrospective Humor of Tragedy
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.
- Apr 5, 202637 min
SOLO SERIES: EP 6 | ATX, Solid Training, and Dissatisfaction in the Sport
***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.
- Mar 29, 20261h 11m
**MY ENTIRE RUNNING CAREER** | PART 2: HIGH SCHOOL
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.
About 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.
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