The Sunday Shakeout

Nicholas Macha
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  • Running
  • Updated weekly

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.

  1. Ep. 202 - The First Ever Indiana HS Sub-4 | Shipshewana, Indiana's Noah Bontrager

    2 days ago

    Ep. 202 - The First Ever Indiana HS Sub-4 | Shipshewana, Indiana's Noah Bontrager

    In 2026, Indiana watched a barrier fall that had stood for generations. Noah Bontrager was the one who broke it. The Indiana standout, who is headed to Notre Dame this fall, capped off his indoor season by becoming the first Indiana high school boy to break four minutes in the mile, clocking 3:59.48 at New Balance Indoor Nationals to rank seventh all-time in U.S. high school indoor history. His momentum carried into the spring, where he ran 8:41.28 for 3200 meters at the Carmel Showcase before sweeping the Indiana state championships in record-breaking fashion. Just 90 minutes apart, Bontrager won the 1600 meters in 4:01.83 and the 3200 meters in 8:47.57, rewriting the meet record books in both events. Days later, he arrived at Hayward Field with one opportunity to earn a Team USA jersey. Bontrager delivered, winning the USATF U20 3000-meter title in 8:32.53 behind a blistering 54.68 final lap to secure his place at the World U20 Championships. But Noah's story stretches far beyond the stopwatch. Growing up in a town of just 700 people, attending a 343-student high school surrounded by farmland, and coming from a family rooted in faith, humility, and hard work, he has quietly built one of the most decorated careers in Indiana distance running history. His senior year also included heartbreak. After losing the Indiana cross country state championship by just 0.02 seconds and battling illness at Brooks Nationals, he returned with perspective instead of frustration, turning disappointment into the greatest season of his career. As he prepares to begin the next chapter at Notre Dame, Noah's journey is a reminder that greatness is rarely built overnight. It's built through consistency, conviction, and showing up long after the spotlight has moved on. Tap into the Noah Bontrager Special. If you enjoy the podcast, please consider following The Sunday Shakeout on Spotify and Apple Podcasts and giving us a five-star review. I would also appreciate it if you shared this episode with someone who loves the sport as much as you do.

    50 min
  2. Ep. 201 - From Hospitalization to 9X State Champ & 7X All-American: The Story of Abby Hennessy

    4 days ago

    Ep. 201 - From Hospitalization to 9X State Champ & 7X All-American: The Story of Abby Hennessy

    Just over a year ago, Abigail Hennessy wasn't sure she'd race again. Today, the Westford Academy graduated senior owns three Massachusetts state records and has cemented herself as one of the premier high school distance runners in the United States. After returning from a two-week hospitalization and months away from competition, Hennessy stunned the country by running a then-personal best of 4:42 in the mile at New Balance Indoor Nationals on limited training. It was only the beginning. This past indoor season, she ran 4:36.74 to finish runner-up at New Balance Indoor Nationals while breaking a Massachusetts state record that had stood for 48 years, previously held by the legendary Lynn Jennings. She also clocked 9:02.77 for 3,000 meters at the BU Valentine Invitational, the third-fastest indoor performance in high school history. Her momentum continued outdoors. Hennessy lowered her own state record to 4:33.18 in the mile at New Balance Nationals Outdoor, finishing second in the nation. She also ran 9:50.72 for two miles to break another Massachusetts state record and helped Westford Academy's distance medley relay finish second nationally while setting a new state record. The accolades followed naturally. Hennessy is now a 9-time Massachusetts All-State Champion, a 7-time All-American, and one of the most accomplished female distance runners her state has ever produced. But this episode isn't about records. It's about rebuilding after RED-S. It's about redefining your relationship with training. It's about learning that longevity matters more than short-term success and discovering that your greatest strength isn't found in higher mileage, but in trusting your body again. From breaking one of the oldest records in Massachusetts history to finding joy in the sport after nearly losing it, Abby's story is a reminder that the performances everyone sees are often built on battles no one else does. Tap into the Abigail Hennessy Special. If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you shared it with a friend who you think would benefit from it.

    50 min

  3. 21 Jun

    EPISODE 200 | Immense Gratitude, Deep Reflections on Running, Plans for the Show

    Over three years ago, I started this show as a casual basement passion project. Now, The Sunday Shakeout has grown to be one of the top high school running podcasts in the nation. Unbelievable. A podcast, however, is only as good as its support system. It's impossible to express, in words, how truly grateful I am for all of my friends, family, coaches, teammates, and every single guest and listener. This show would not exist if it weren't for all the support, and I don't take that for granted.  "Passion" is an understatement. I have an undying devotion and obsession for this sport that continues to grow each day. I am so incredibly blessed to be able to share my love and joy on a weekly basis, and to reach thousands of people from all over the world.  This podcast has gifted me so many wonderful connections, and through each conversation I share, I've increasingly come to know the grandeur and humanity of our sport. Every guest I sit down with is much more than just an athlete; they are all incredible individuals, each beautifully shaped by their unique experiences, perspectives, and attitudes.  The exceptional stories that every person shares, at least for me, make covering running so meaningful and worthwhile. It's all about storytelling, and through each episode, my mission has always been to understand not only our sport, but, more importantly, our human nature and the world around us.Because ultimately, running has always been more than an athletic pursuit. Running has deeply shaped me in ways that transcend any performance or stat line. In fact, lately, I've found myself thinking that my journey has never fundamentally been about running itself. Rather, running has been a metaphor for something greater: learning how to meet challenges and the people around me, and, above all, learning how to live a meaningful life. While living that out has never been easy, I've learned to accept not having all the answers... while still continually searching for them. The whole point is the search. Very simply, this podcast has allowed me to grow closer to the version of myself I was born to become.  Love y'all so much!!

    19 min
  4. Ep. 199 - Breaking a 26-Year-Old School Record | The Next Northwest Great: Seattle Prep's Elise Corr

    19 Jun

    Ep. 199 - Breaking a 26-Year-Old School Record | The Next Northwest Great: Seattle Prep's Elise Corr

    Some athletes make headlines with their times. Others make you pay attention because of the story behind them. Elise Corr is quickly becoming both. The Seattle Prep standout claimed both the Metro League and District titles in the 1600 meters, then delivered the race of her season with a 4:55 to break a 26-year-old school record. She added a seventh-place finish at the WIAA Cross Country State Championships in the fall, another seventh-place finish in the 3200m at the WIAA State Track & Field Championships this spring, and now turns her attention to Nike Outdoor Nationals, where she'll line up against some of the nation's best. But the stopwatch is only part of the story. Behind every breakthrough is her mom and coach, Aimee Corr, a former Wisconsin state cross country champion and Division I runner who has guided Elise every step of the way. Together, they've navigated the unique challenge of separating family from competition while building one of the state's brightest young distance runners. Just as important to Elise is the culture she's helped create at Seattle Prep. She believes the best teams are built long before championship races, through everyday conversations, shared workouts, and teammates who make each other better. It's a perspective that reveals a maturity beyond her years. This conversation explores the relationship between athlete and coach, daughter and mother, what it means to lead within a team, and why chasing excellence is about so much more than running fast. As Elise continues her rise onto the national stage, one thing is becoming increasingly clear. Her best races are still ahead. Tap into the Elise Corr Special. If you enjoy The Sunday Shakeout, please consider following us on Spotify and Apple Podcasts, leaving a five-star review, and sharing the show with someone who loves the sport.

    33 min
  5. Ep. 198 - Marginal Gains & Being a Student of the Sport With the Fastest Washington Sophomore | Inside the Mind of Carson Stafford

    17 Jun

    Ep. 198 - Marginal Gains & Being a Student of the Sport With the Fastest Washington Sophomore | Inside the Mind of Carson Stafford

    Before the podium finishes. Before the national meets. Before the breakthrough performances. There was just a kid who loved to run. Tahoma High School's Carson Stafford has been chasing that feeling since he was five years old. Now entering his junior year, the Tahoma standout has quietly developed into one of the top young distance runners in Washington State. This past May, Carson established himself among Washington's elite. At the 4A WIAA State Championships, he placed 3rd in the 3200m with a breakthrough 8:57 and added a 9th-place finish in the 1600m. That said, his success didn't come without adversity. An ankle injury before the 2025 cross country postseason sidelined him at the moment he had spent months preparing for. Instead of allowing the setback to define him, Stafford used it as motivation, returning stronger and more focused during track season. What separates Carson isn't just the times. He describes himself as a student of the game. He studies races. He thinks deeply about training. He understands that long-term development matters more than one result, one season, or one headline. That mindset has allowed him to steadily climb from promising young runner to state medalist. In this episode, we discuss his journey from Spokane to Tahoma, his state meet breakthrough, competing on the national stage, navigating injury, and the lessons he's learned from a lifetime in the sport. We also dive into what comes next as he prepares for a pivotal junior year. With two seasons remaining and a foundation built on patience, consistency, and genuine love for running, Carson Stafford's story is still being written. Tap into the Carson Stafford Special. If you enjoy the podcast, please consider following us on Spotify and Apple Podcasts and giving us a five-star review! I would also appreciate it if you share it with a friend who you think will benefit from it.

    53 min
  6. Ep. 197 - The Most Underrated Region in the Nation: Sitting Down with 15X DC State Champ Abigail Anstett

    14 Jun

    Ep. 197 - The Most Underrated Region in the Nation: Sitting Down with 15X DC State Champ Abigail Anstett

    15 state titles. A national championship relay. And a runner determined to prove that Washington, DC deserves a place in the national conversation. This week on The Sunday Shakeout, I sat down with Georgetown Visitation rising senior Abby Anstett. The Vienna, Virginia native has quietly built one of the most accomplished resumes in high school distance running. Competing for Georgetown Visitation in Washington, DC, Anstett has become a 15-time DC State Champion while helping elevate a region that often goes overlooked on the national stage. Her 2026 indoor season was a breakthrough. At Nike Indoor Nationals, Anstett placed third in the Championship Mile against one of the deepest fields in the country. Later that same day, she returned to lead Georgetown Visitation's 4x800-meter relay to a national title, one of the defining moments of her career. What makes Anstett's story especially unique is where it has unfolded. Unlike many elite programs across the country, Georgetown Visitation does not have its own track. Training in the heart of Washington, DC has required creativity, adaptability, and a willingness to embrace limitations that many athletes never face. In this conversation, we dive into why Abby believes DC track and field remains one of the most underappreciated regions in the country. We discuss what it means to carry the expectations that come with being a perennial state champion, how she learned to become a racer rather than simply a runner. More than anything, this episode is about perspective. It's about maximizing what you have, representing something bigger than yourself, and finding ways to grow even when you're already winning. Tap into the Abby Anstett Special. If you enjoy the podcast, please consider following The Sunday Shakeout on Spotify and Apple Podcasts and giving us a five-star review. I would also appreciate it if you shared it with a friend who you think would benefit from it.

    33 min

  7. 14 Jun

    NASH HOWARD SPECIAL EPISODE | Cross-Country, Teammates, Kirkland, Michael Jackson

    This week on the podcast, in addition to a guest interview, is a special episode with my best friend and teammate on the Seattle Prep Boys Cross-Country Team. Nash Howard is a rising senior on the team, along with myself. This episode is very unserious and light-hearted. We discuss cross-country, pro runners in relation to Michael Jackson songs, and other nonsensical topics. I hope you enjoy this episode of The Sunday Shakeout. If you found value or meaning, please consider leaving a follow and a five-star review on Apple Podcasts or Spotify.

    37 min
  8. Ep. 195 - From 5-Month Injury to National Title & State Record: The Story of Mia Sirois

    12 Jun

    Ep. 195 - From 5-Month Injury to National Title & State Record: The Story of Mia Sirois

    In 2026, Barrington High School's Mia Sirois cemented herself as one of the premier distance runners in the nation. The Illinois standout opened her year by winning the indoor national title in the 5,000 meters before carrying that momentum into the outdoor season. Already known as one of the country's top young talents, she continued to raise the standard with every race. At the IHSA State Championships, Sirois defended her Class 3A title in the 3200 meters, running 9:44 and setting a new Illinois state meet record. She also added another state title to her resume, further solidifying her place among the most accomplished runners in state history. Her success didn't stop there. Just weeks later, she lined up against some of the nation's best at Brooks PR and finished second in the 3200 meters. With personal bests of 4:46 for 1600 meters, 9:44 for 3200 meters, and 15:58 for 5K, Sirois has established herself as one of the top distance runners in the Class of 2027. But behind the records and championships is a story of resilience. Last summer, a trail running accident resulted in a fractured ankle and heel, sidelining her from consistent running for nearly five months. The setback forced her to step away from the sport she loved and challenged her perspective in ways success never could. In this conversation, we dive into the race that changed her confidence forever: a sixth-place finish at Nike Cross Nationals during her sophomore season. We discuss the pressure of becoming the athlete everyone is chasing, what injury taught her about gratitude, and how losing running helped her appreciate the sport more than ever before. As she prepares for U20 Championships and New Balance Nationals, Sirois continues to chase new goals while holding tightly to the perspective that has shaped her journey. Tap into the Mia Sirois Special. If you enjoy the podcast, please consider following The Sunday Shakeout on Spotify and Apple Podcasts and giving us a five-star review. I would also appreciate it if you shared this episode with a friend, teammate, or runner who could benefit from Mia's story.

    55 min
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About

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.

Information

  • Creator
    Nicholas Macha
  • Years Active
    2022 - 2026
  • Episodes
    202
  • Rating
    Clean
  • Copyright
    © Nicholas Macha
  • Show Website
    The Sunday Shakeout

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