156 episodes

Host Mario Fraioli gleans insight and inspiration from top athletes, coaches, and personalities in the sport of running.

the morning shakeout podcas‪t‬ Mario Fraioli

    • Sports
    • 4.9 • 15 Ratings

Host Mario Fraioli gleans insight and inspiration from top athletes, coaches, and personalities in the sport of running.

    Episode 155 | Kyle Merber

    Episode 155 | Kyle Merber

    “Every single day for the last 15 years of my life I had a goal and I was able to tangibly work towards it day in and day out and all of my decisions were guided by the idea that I wanted to achieve this goal. There’s not many other things that are happening in the world or in my life where that exists. I have goals in relationships, I know I’ll have goals in my new work life, and longterm bucket list things I want to cross off but not necessarily things that every single day I’m seeing that input and output to the amount of effort that I’m giving towards it. I think that’s just really unique to track and field and running—I don’t think that even basketball players have that same experience.”

    Kyle Merber, like last week’s guest, Andrew Bumbalough, is a recently retired professional athlete. He spent his professional career training and racing with the New Jersey New York Track Club and Coach Frank Gagliano, where he put up personal bests of 3:34 in the 1500 and 3:52 in the mile.

    In this conversation, we really didn’t spend any time talking about Kyle’s races, or highs and lows in the sport, or how he got his start in running; instead, we dug into what it’s been like moving on from running in a professional capacity and he opened up and gave his honest reflections of what he experienced as an athlete. We talked about the coverage of the sport, whether or not we need to bring new fans into, how he plans to stay involved now that he’s no longer competing at an elite level, and a lot more.

    This episode is brought to you by:

    — Tracksmith: Tracksmith is a Boston-based running apparel brand, born from a desire to celebrate both the history and the evolving culture of the sport. They recently released their Spring Collection full of stylish gear perfected for the pursuit of personal excellence. Designed for running hard and logging miles as the season shifts, this collection is designed with endurance in mind. Right now, Tracksmith is offering new customers $15 off your first purchase of $75 bucks or more. Just use code MARIO15 when you check out at tracksmith.com.

    — Goodr: Goodr sunglasses are don’t bounce, they don’t slip, they’re polarized to protect your eyes, and they come in a nice range of styles and fun colors. They’re the most affordable performance shades on the planet with most pairs costing only $25 to $35 bucks a piece. If you want to support the podcast and treat yourself to a pair of goodrs, head over to goodr.com/MARIO or enter the code MARIO at checkout for FREE shipping on your first order.

    Complete show notes: https://themorningshakeout.com/podcast-episode-155-with-kyle-merber/

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    • 1 hr 12 min
    Episode 154 | Andrew Bumbalough

    Episode 154 | Andrew Bumbalough

    “You just run so much when you’re training for the marathon that if you don’t truly love it, you won’t really enjoy it. I think for most of my career prior to that I was so focused on performance and valuing the competition and what it gave me from that standpoint but I think as I transitioned to the marathon I really became interested in this idea of running for running’s sake. And as I started to do that I started to notice other people. You go to a marathon, whether it be Boston or Chicago or wherever, you’re immersed in a sea of runners—you’re starting on the line with forty or fifty thousand other people and everyone has a different story of why they’re there and how they got there.”

    Andrew Bumbalough is a recently retired professional athlete who spent the entirety of his career training and racing with the Bowerman Track Club, where he put up personal bests ranging from 3:37 for 1500m to 2:10 for the marathon. Amongst his numerous accomplishments, he finished 5th at the 2018 Boston Marathon, represented the U.S. in the 5000m at the 2011 world championships on the track, and won a national 5K title on the roads in 2013.

    We had a wide-ranging conversation that I really enjoyed and I think you will too. We talked about Bumbi’s last race—the Olympic Trials Marathon, where he dropped out at 16 miles—and when he knew it was time to retire from the sport. He told me about his 10-year relationship with coach Jerry Schumacher and what makes him such a successful coach, what his relationship with running has looked like since he retired, and how his body has responded to the reduced training load. We discussed getting into coaching and how he approaches working with a wide range of athletes, the work he’s done in footwear product innovation and how technology advances have changed what’s possible in both training and racing, what he makes of some of the eye-popping times we’ve seen on the track and roads over the past year, and a lot more.

    This episode is brought to you by:

    — Goodr: Goodr sunglasses are don’t bounce, they don’t slip, they’re polarized to protect your eyes, and they come in a nice range of styles and fun colors. They’re the most affordable performance shades on the planet with most pairs costing only $25 to $35 bucks a piece. If you want to support the podcast and treat yourself to a pair of goodrs, head over to goodr.com/MARIO or enter the code MARIO at checkout for FREE shipping on your first order.

    Complete show notes: https://themorningshakeout.com/podcast-episode-154-with-andrew-bumbalough/

    Sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday morning: www.themorningshakeout.com/subscribe/

    Support the morning shakeout on Patreon: www.patreon.com/themorningshakeout

    • 1 hr 37 min
    Episode 153 | Shalane Flanagan

    Episode 153 | Shalane Flanagan

    “I’m hoping that my position with Bowerman and what I’m doing is just the beginning of a whole bunch of other women getting into coaching—and especially at this level. I think there’s some great coaches at the collegiate level and high school level and they’ve been doing an amazing job, but I think to take it to this level as well, at the professional level, I feel like there’s very minimal women out there and I’d love to just hopefully be a resource and a mentor to some future women that want to get into coaching. That being said, I don’t have personal coaching goals, I just hope that it’s something even bigger than that—it’s actually a catalyst for a whole bunch of women to be in positions of power and mentoring and leadership and guiding.”

    Shalane Flanagan hardly needs an introduction, so I’ll keep this short: she is one of the greatest American distance runners of all-time—a 4-time Olympian, an Olympic silver medalist in the 10,000m, world cross country bronze medalist, and the 2017 New York City Marathon champion. Over the course of her professional running career, Shalane won 16 national titles and held or still holds several American records.

    These days, she’s a mom to her son Jack, a coach with the Bowerman Track Club, and The New York Times best-selling author of Run Fast. Eat Slow.

    This was Shalane’s second time joining me on the podcast—be sure to check her first appearance back in Episode 7 if you haven’t already—and we had a great time catching up about coaching, parenting, book writing, and what her own running looks like these days. We also talked about her relationship to anxiety, how she channels her competitiveness now that she’s no longer a professional athlete, and a lot more.

    This episode is brought to you by:

    — Girls on the Run has been inspiring girls to know and activate their limitless potential and boldly pursue their dreams. On Thursday, March 25 at 7 PM EST you are invited to join an exciting 25th Birthday virtual event celebrating the inherent power and courage of girls. Join me and RSVP today at gotr.gives/TMS. The event is free to attend, but donations can be made and special add-on packages are available for purchase such as a copy of Hoda’s newest book and a pair of GOODR sunglasses customized for Girls on the Run.

    Complete show notes: https://themorningshakeout.com/podcast-episode-153-with-shalane-flanagan/

    Sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday morning: www.themorningshakeout.com/subscribe/

    Support the morning shakeout on Patreon: www.patreon.com/themorningshakeout

    • 1 hr 5 min
    Episode 152 | Darcy Budworth

    Episode 152 | Darcy Budworth

    “I think I’m somebody where I grew up in a family of many people, a large family—and then also I grew up Morman, and so I grew up around many families that were very large and also my mom did daycare at our home—and so I’ve always just been around a lot of people and I’ve always had to be somebody that has found my voice among many people while also being friends with everybody. And it’s funny, when I was growing up I always had friends all over the place. I never realized until recently that that continues to be true. I feel like I’m a connector where I love just meeting new people and finding out about new people and then connecting different people with likeminded people, so I definitely think that’s probably the core of my being.”

    Darcy Budworth is the co-founder and race director of Take The Bridge, which is an underground and unsanctioned series of races that was born in New York City in 2015 and has since spread to numerous other cities around the world.

    I raced my first Take the Bridge this past February in San Francisco and I loved everything about it. As I wrote in my newsletter a few weeks ago, the race was low-key and community focused, the distance was unconventional—we happened to run 4.2 miles over the Golden Gate Bridge—and even the turns we took were up to us as long as we hit the required checkpoint along the way. There were no mile markers, no clocks, and at the end of the night, you were battling it out for place, not trying to run a pre-determined pace. There was level of purity to it that I really appreciated and, quite honestly, didn’t even know I missed. It reminded me a lot of cross-country but with a fast and the furious, every runner for him or herself urban street vibe to it.

    In this conversation, Darcy and I talked a lot about Take the Bridge and all aspects of unsanctioned racing in general, but we also got into her background, how she got into running, her relationship to the sport, as well as some discussion about stress, anxiety, injuries, and more.

    This episode is brought to you by:

    — Atlanta Track Club. Member and lottery registration for the AJC Peachtree Road Race in Atlanta, Georgia is going on right now. The race will be held in-person and virtually this year on July 3rd and 4th. Strict COVID-19 safety precautions will be in place for the in-person version with limited spots available—Atlanta Track Club members get guaranteed entry and race day preference. If you’re not a member you can join today and then sign up to get a guaranteed spot at Peachtree! Non-members will be placed into a lottery and race day preference will be accommodated as spots remain. Registration is going on now until May 1 and you can put your name in today at ajc.com/peachtree.

    Complete show notes: https://themorningshakeout.com/podcast-episode-152-with-darcy-budworth/

    Sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday morning: www.themorningshakeout.com/subscribe/

    Support the morning shakeout on Patreon: www.patreon.com/themorningshakeout

    • 1 hr 29 min
    Episode 151 | Hawi Keflezighi

    Episode 151 | Hawi Keflezighi

    “I would work around the clock, weekends, because I was passionate, and that's one thing I say to anyone that's passionate about what they do: make sure you do things that are sustainable, because no matter how passionate you are, no matter how much you love your job, if you're doing it 24/7, seven days a week, and you don't give yourself a break just because you love it, it's still work and it will eventually catch up to you. And I did have those moments when I was a one-man operation—I loved it, and that's why I was so quick to hire somebody else on my team, just to make sure we build the infrastructure to sustain ourselves for many years ahead.”

    Hawi Keflezighi is one of the top agents in all of endurance sports, and one of the nicest guys that I’ve ever known. He is the founder and president of Hawi Management and his agency represents some of the top athletes in track and field, road racing, trail running, and triathlon. His most notable client is his brother Meb, who he has been representing since 2005, and his roster also includes Aliphine Tuliamuk, Alexi Pappas, Katie Zafares, and Joe Gray, amongst others.

    We covered a pretty wide range of topics in this conversation, from the book he’s been helping his dad out with to the role that storytelling has played throughout his life. We talked about coming to the U.S. from Eritrea via Italy and some of his earliest memories as a young kid, to how he ended up at UCLA, and the path he followed to becoming a sports agent.

    Finally, we got into the weeds of the business, marketing, and sponsorship side of professional running and discussed how contracts have evolved over the past 15 years, what the job responsibilities are for an athlete today, how he sees things evolving in the future, and a lot more.

    This episode is brought to you by:

    — New Balance: I was recently able to get my hands on a pair of the new Fresh Foam 1080v11 and I was shocked to love them even more than I did last year’s v10 model. New Balance claims the 1080 offers the ultimate ride, and I’d have to agree. It’s the best fitting shoe I own and the Fresh Foam X cushioning feels super comfortable underneath my feet. It’s lightweight and flexible, but also responsive and durable—basically the perfect trainer to log most of your miles in, which is what I do. I wear it on most of my non-workout days and for long runs too. Check out the Fresh Foam 1080v11 on newbalance.com and consider adding a pair to your rotation.

    — Girls on the Run has been inspiring girls to know and activate their limitless potential and boldly pursue their dreams. On Thursday, March 25 at 7 PM EST—just a few weeks from now—you are invited to join an exciting 25th Birthday virtual event celebrating the inherent power and courage of girls. Join me and RSVP today at gotr.gives/TMS. The event is free to attend, but donations can be made and special add-on packages are available for purchase such as a copy of Hoda’s newest book and a pair of GOODR sunglasses customized for Girls on the Run.

    Complete show notes: https://themorningshakeout.com/podcast-episode-151-with-hawi-keflezighi/

    Sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday morning: www.themorningshakeout.com/subscribe/

    Support the morning shakeout on Patreon: www.patreon.com/themorningshakeout

    • 1 hr 49 min
    Episode 150 | Jenna Wrieden

    Episode 150 | Jenna Wrieden

    “I think I just learned over time that I have to be able to trust my own instincts and portray whatever I’m saying to an athlete with complete confidence and with complete backing of the head coach because you never want to diverge. And I know sometimes young coaches, they’re so excited to coach, they want to do everything they can that is within themselves to start coaching but you have to remember [that] you have to back your head coach because you’re backing the culture and you’re backing what they’ve created and I think it’s really important to be a really good sidekick ven though you’ve got bigger goals than that. You’ve got to kind of fall in line with that culture and really cultivate it and have confidence in doing that, and over time then you get to come up with your own pillars or your own culture, but it takes years and years and years to do that, I think.”

    Jenna Wrieden is the assistant coach at HOKA Northern Arizona Elite, where she’s been on staff since January. Prior to moving to Flagstaff to work alongside Ben Rosario and crew, she coached in the collegiate ranks since 2006, most recently as an assistant at Louisville, where over the course of 4-1/2 years she worked with several All-Americans. As an athlete, Jenna ran at Arizona State, where she was teammates with Des Linden and Amy Cragg, and—fun fact—in 2014 she set a world record for the fastest half marathon ever run on a treadmill.

    I always enjoy talking to fellow coaches and this conversation was no exception. We talked about Jenna’s new role, how it came to be, and what the transition has been like so far from the collegiate to the professional ranks. Jenna also told me about how she got her start in the sport and what spurred her pursue coaching after college, how her own relationship with running has evolved over the years, and a lot more.

    This episode is brought to you by:

    — New Balance: I was recently able to get my hands on a pair of the new Fresh Foam 1080v11 and I was shocked to love them even more than I did last year’s v10 model. New Balance claims the 1080 offers the ultimate ride, and I’d have to agree. It’s the best fitting shoe I own and the Fresh Foam X cushioning feels super comfortable underneath my feet. It’s lightweight and flexible, but also responsive and durable—basically the perfect trainer to log most of your miles in, which is what I do. I wear it on most of my non-workout days and for long runs too. Check out the Fresh Foam 1080v11 on newbalance.com and consider adding a pair to your rotation.

    — Girls on the Run has been inspiring girls to know and activate their limitless potential and boldly pursue their dreams. On Thursday, March 25 at 7 PM EST—just a few weeks from now—you are invited to join an exciting 25th Birthday virtual event celebrating the inherent power and courage of girls. Join me and RSVP today at gotr.gives/TMS. The event is free to attend, but donations can be made and special add-on packages are available for purchase such as a copy of Hoda’s newest book and a pair of GOODR sunglasses customized for Girls on the Run.

    Complete show notes: https://themorningshakeout.com/podcast-episode-150-with-jenna-wrieden/

    Sign up here to get the morning shakeout email newsletter delivered to your inbox every Tuesday morning: www.themorningshakeout.com/subscribe/

    Support the morning shakeout on Patreon: www.patreon.com/themorningshakeout

    • 1 hr 2 min

Customer Reviews

4.9 out of 5
15 Ratings

15 Ratings

Roller Mum ,

Looking forward to listening to more.

I loved the interview with Lee Troop! Yes I’m a bit biased being from Australia but the psychology of coaching and the raw honesty about coaching was amazing! I could completely relate to supporting someone who feels their body doesn’t work they way they hoped it would and the emotional devastation that can occur when it is part of their survival and so intwined into how they define themselves. Such a brave and inspiring interview, I look forward to listening to more. Thank you.

Rhys Porter ,

Exceptional Interviews

Mario is a master of asking the right questions, knowing when to add input and when to hold back and let his guests share their stories - one of my favourite podcasters for sure!

davidwallaceau ,

Great podcast

Mario does an amazing job of interviewing entertaining and insightful guests that drop some useful knowledge and inspiration. If you like the podcast and haven’t checked it out, sign up for the weekly newsletter too. There’s some good links to other content.

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