BONUS EPISODE | Special Guest: Nash Howard

Today on the show is none other than Kade Brownell, the legend of Mt. Spokane.Yes, you heard that right, Kade is one of the top runners in Washington’s 3A classification and a total beast on the track. He’s clocked some insane times: 1:52 for 800m, 4:04 for the mile, and 8:51 for 3200m. The reason I had him on the show today? Kade is not only gearing up for a shot at breaking 4 minutes in the mile at the Brooks PR Invitational this June, but he also just pulled off a gutsy double win in the 1600m and 3200m at his district championships – all while sick. Oh, and he closed the last lap of the 3200m in 54 seconds. Absolutely wild.Mt. Spokane is no joke either. The boys’ and girls’ teams both won district titles, making them serious contenders for the state championship. This school is dominating Washington’s running scene.In this episode, Kade and I dive into all of it. We talk about the insane depth of Washington’s track talent, what it’s like chasing that elusive sub-4 barrier, how he overcame tearing both of his menisci, and what he hopes to accomplish in the final stretch of his high school career.Before we dive in, I need to ask you for a quick favor. If you haven’t already, please give this podcast a follow and a five-star review on whatever platform you’re listening on. It helps me bring you amazing guests like Kade and keeps the show growing as we celebrate the sport of track and field together.I hope you enjoy this episode of The Sunday Shakeout!

Today on the show is the 18-time individual state champ from Louisiana, Aiden Monistere. Yes, you heard that right, this man is an 18-time state champion in the state of Louisana, one of if not the most dominant distance runners in the history of the state. He is a 4:06 guy for mile, 8:46 for 2 mile, and the reason I had him on the show today was that he just won 4 state titles in 4 hours in his classification, winning the 4x800m, 800m, 1600m, and 3200m. This dude is crazy, so many amazing insights from Aiden today. We talk all about his historic day at the state meet, his legacy, as well as his thoughts on going to Iowa State next year, and how being a middle school triathlete has formed him into the runner he is today.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 keeping 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.I hope you enjoy this episode of The Sunday Shakeout!

Today on the show is the return of my man, the King Of The 800m, Cooper Lutkenhaus!Cooper is a sophomore out of Justin Northwest High School out in Texas. This guy really needs no introduction. If you listened to my prior episode with this guy, you would know that he won State in the 800m and the Brooks PR 800m his freshman year. The man has not slowed since then...He broke the high school indoor national record for the 800m, running 1:46.8. He is also officially a back-to-back State Champ outdoors in the 800m. The main reason I had him on today, was not only to discuss State, but also talk a little bit about the Lone Star Elite Invite out in Texas, where Cooper is set up to face 1600m and 3200m Texas State Champ Caden Leonard in the Mile. So, lots of amazing things going on with my guy ,Cooper.And please, before we get into this episode, if you haven’t already, 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 keeping 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, let’s get into my chat with the one and only Cooper Lutkenhaus!

Today on the podcast is Yohanes vanMeerten. Yohanes is a sophomore out of Flagstaff High School in Flagstaff, Arizona. Yohanes is one of the rising stars in the world of high school running. He holds PRs of 14:46 for 5K, he also has ran altitude converted track PRs of 1:59 for 800, 4:19, for the mile, and 9:10 for 3200m. The craziest thing is that Yohanes didn’t start truly training and devoting himself to the sport until that last summer. He even claimed that he didn’t even know what Footlocker Nationals was until 5 weeks before he went, where he became an All-American in one of the most historic high school meets. So this dude is a crazy talent.Yohanes had a lot of amazing insights to share today. He talks a lot about grounding yourself in the moment, how to take pressure off, and his faith of God being a huge factor in his success, all of which, made an incredible conversation today, and stay tuned, because you won’t want to miss it.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 keeping 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.I hope you enjoy my conversation with Yohanes vanMeerten!Please consider leaving a follow and a five-star review!

This week on podcast, I sit down with Anika Thompson.Anika is a senior at the University of Oregon, an NCAA All-American, and Irish international. Having grown up in in and around Eugene, Anika opens up about her journey through high school stardom and her decorated collegiate career at Oregon.In this episode, Anika and I discuss her early years in the sport and what ignited her passion for the sport of running. We also discuss what it means to run for the University of Oregon, what it was like getting recruited during COVID, as well as how she took the leap from being dominant in high school to battling her way up the ladder of elite depth in the NCAA.Anika recently ran 15:32 for 5K Indoors (2nd fastest in UO history) this past December, got 3rd and 4th in the BIG 10 Indoor 5K and Indoor 3K, respectively.Anika’s positivity and attitude is something that everyone can learn from. I hope you find something valuable from today’s episode!

This week on the podcast in Thomas Boyden.Thomas is a graduate student competing for Stanford University in Palo Alto, California.He recently ran 28:06 for the 10K, putting him on the top-10 all-time list for Stanford outdoor 10K on the men’s side.Having been in the sport for close on the decade, Thomas and I go through his journey in the sport, growing up in Salt Lake and being the class of his high school, to navigating his journey at one of the top universities in the country. Thomas has had an up-and-down journey throughout his time at Stanford due to injuries and other health-related issues. However, he is riding the wave of momentum and is one of the top guys to look out for in the NCAA.Being a Stanford guy, Thomas was one of the most articulate guests I have had on the show before. He is extremely thoughtful, intentional, and reveals a lot of critical lessons that he has learned throughout his time at Stanford.Thomas and I also discuss his transfer to BYU in the fall and what this means for the rest of his career.I hope you enjoy this episode of The Sunday Shakeout!

This week on the show is Corbin Coombs. Corbin is a senior out of ​Organ Mountain High School in Las Cruces, New Mexico. Coombs has demonstrated exceptional prowess on the track and cross-country courses. He shattered the New Mexico state record in the mile with a time of 4:02.59 at the Millrose Games, marking the fastest mile ever run by a New Mexico high school athlete. He later lowered this to 4:01. His impressive performances include sweeping the 800m and 1600m at the Class 5A state meet and securing a second-place finish in the 2-mile at Nike Outdoor Nationals with a personal best of 8:53.44. Corbin Coombs is also the New Mexico Class 5A State Champion, beating the now-known NXN champ, Charlie Vause. Today on the show, Corbin and I talk all about the sub-4 mile barrier, why the mental side of the sport is so important, competition being the activation energy to get better, and his thoughts on the Arcadia 3200m.Please drop a follow and five-star review on Apple Podcast and Spotify. I hope you enjoy this episode of The Sunday Shakeout!

Today on the podcast is the Brooks NIL Panel, featuring four of Brooks’ first ever high school NIL athletes: Vince Recupero, Alexa Matora, Ben Crane, and Victoria Rodriguez. I had a fun time chatting with the newly sponsored athletes and today was not at all about competition or the outdoor season. Instead, we really got into their individual experiences, signing an NIL with Brooks, what that entire process was like. It was interesting to hear them share their own personal takes on what it means as a high school athlete to have the responsibility of an NIL on your shoulders, as well as the NIL weekend that Brooks planned in Seattle, and much more.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 keeping 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 the Brooks NIL Panel.Thank you so much to all my listeners for the support!

This week on the podcast is a break from the comeback episode, as I have a special guest this week: Nash Howard. Nash is a Sophomore running for Seattle Prep. He holds PR's of 16:14.6 (5K XC), 9:49.48 (3200m), 4:25.70 (1600m), 2:02.62 (800m). Nash is one of my teammates and also one of my best friends. It was a super fun time having him on the show today. We discuss how Nash ran a 2:02 800m this past Thursday, with an opening 400m split of 56s. We also discuss recovering from a foot injury, some of his biggest aspirations in the sport, and our biggest takes in the sport of track and field. I hope you enjoy this episode of The Sunday Shakeout!Please consider leaving a follow and a five-star review!Thank you so much to all my listeners for the support!The Sunday Shakeout Instagram: https://www.instagram.com/thesundayshakeout/

This week on the podcast is the return of Malachi Schoenherr. Malachi is currently a junior who runs for Sheldon High School in Eugene, Oregon. He is a 2x State Champ (2024 Oregon 6A 3K Track Champ & 2024 Oregon 6A XC State Champ). Malachi also just recently committed to run for BYU in 2026. Malachi has had a rollercoaster ride since the last time I talked to him in the summer. He had an up-and-down junior cross-country season, not winning a single race until his conference meet, yet breaking his 5K XC school record, running 14:46. Malachi went on to win a state title and was optimistic heading into NXR until a bad day ended his season. This past winter Malachi committed to run for the BYU Cougars, the defending NCAA XC Champs. He is only a junior, so he still has one more year of high school running left. Today, Malachi dive deep into the recruitment process for BYU, why BYU was particularly special for him, as well as his honest opinions on the 2024 cross country season, the elusive sub-4 barrier, and much more. Tap into the Malachi Schoenherr Special!Please leave a follow and a five-star review!Thank you so much to all my listeners for the support!I hope you enjoy this episode of The Sunday Shakeout!