The Sunday Shakeout

Nicholas Macha
  • 5.0 (176)
  • 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. 3d ago

    Ep. 207 - The Fastest Mississippi HS Runner of All Time: Running Free and Surmounting the Pressure with 8X MS State Champion Andrew Brown

    Andrew Brown was labeled a prodigy before he was old enough to drive. Then came the pressure, the setbacks, and the question every young athlete eventually faces: who are you when things don't go your way? The rising senior from Tupelo High School to its first Class 7A cross country state championship since 2013 while winning his second straight individual state title. He followed it with a dominant track season, sweeping the Class 7A 1600m and 3200m titles before breaking the Mississippi state record with an 8:52 performance at Nike Outdoor Nationals. But this episode isn't really about the medals or the times. Andrew opens up about the mindset that's changed the way he races. We talk about Josh Kerr's chase for the mile world record, what "running free" actually means, and why letting go of pressure has helped him become a better competitor. He also shares his pre-race routine, why he's thrown up before some of his best races, and how he balances preparation with trusting his instincts when the gun goes off. We also rewind to where it all started. Growing up in Mississippi, competing against his brother, making the switch from baseball and football to distance running, and slowly realizing he could be one of the best runners in the state. Along the way, we dive into training camps, racing the nation's best, recovering from overtraining, and the lessons that came with each step forward. It's a conversation about confidence, patience, and finding joy in the process. Whether you're chasing a PR or simply trying to enjoy the sport a little more, there's something here you'll carry into your next run. Tap into the Andrew Brown Special.

    Ep. 207 - The Fastest Mississippi HS Runner of All Time: Running Free and Surmounting the Pressure with 8X MS State Champion Andrew Brown

  2. Jul 19

    Ep. 206 - Inside the Mind of 2X 800m National Champion Reagan Moore

    In 2026, Oak Knoll School's Reagan Moore cemented herself as one of the premier 800-meter runners in the United States. The rising senior from Summit, New Jersey claimed her second national title this June, running wire-to-wire to win the New Balance Nationals Outdoor 800 meters in 2:05.00 at Franklin Field. It was a different kind of victory than the one that first put her on the national stage. Just a year earlier, Moore produced one of the most memorable finishes of the indoor season. Sitting 10th at the halfway mark of the Nike Indoor Nationals final, she trusted her race, closed her final 200 meters in 29.68 seconds, and stormed to the national title in 2:05.05. Her sophomore season also produced a New Jersey Meet of Champions record of 2:04.80, the third-fastest indoor 800-meter performance in state history behind only Athing Mu and Ajee Wilson. Since then, she has added three NJSIAA Meet of Champions titles to her résumé while establishing herself as one of the country's most consistent championship racers. The journey wasn't without difficult decisions. Following an outdoor season she knew could be better, Moore stepped away from soccer, a sport she had played since Pre-K, to run cross country for the first time and build the aerobic foundation she believed was missing. Just weeks before winning her second national championship, she also finished third at the New Jersey Meet of Champions, proving that one race never defines an athlete. In this conversation, Reagan reflects on the contrast between leading from the front and chasing from behind, the mindset required to trust a long-term process, and the courage it takes to leave comfort in pursuit of something greater. It's an episode about patience, conviction, and becoming a student of the sport. Tap into the Reagan Moore 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 you think would benefit from it.

    Ep. 206 - Inside the Mind of 2X 800m National Champion Reagan Moore

  3. Jul 13

    Ep. 205 - The Blueprint for XC Team Success: What it Takes to Build a Dynasty with CDA's Wyatt Carr

    In 2025, Coeur d'Alene High's Wyatt Carr stepped into a new role. The team's longtime leaders had graduated, and the responsibility of carrying one of the nation's premier distance programs now rested on his shoulders. The Idaho standout responded with the best cross country season of his career. At the Idaho 6A State Championships, Carr ran 14:31.3 to finish runner-up while breaking a course record that had stood since 2022, leading Coeur d'Alene to a third consecutive state title. Weeks later, Carr placed eighth at the Nike Cross Northwest Regional in 14:48.7. Although the Vikings narrowly missed a return trip to Nike Cross Nationals, the disappointment became fuel rather than a defining moment. His momentum carried into the spring, where he captured the Idaho 6A state championship in the 3200 meters in 9:12.27 and helped Coeur d'Alene set a school record in the 4x800-meter relay, completing a remarkable turnaround after an SI joint injury had disrupted his sophomore track season. In this episode, Wyatt reflects on the lessons hidden within an unforgettable year. We discuss why championship teams are built during ordinary summer training, how focusing on the fundamentals creates long-term success, why injury became one of the greatest catalysts for his growth, and how Coeur d'Alene's culture remained strong after falling short of its biggest team goal. He also shares the value of training in groups, simulating race scenarios, and embracing the daily process instead of chasing outcomes. As he enters his senior year, Carr is no longer simply one of Idaho's top runners. He has become the leader of a program built on consistency, resilience, and the belief that the biggest breakthroughs are earned long before race day. Tap into the Wyatt Carr 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 someone who you think will benefit from it.

    Ep. 205 - The Blueprint for XC Team Success: What it Takes to Build a Dynasty with CDA's Wyatt Carr

  4. Jul 5

    Ep. 204 - Inside the Undefeated Senior Track Season of WA 3200m 3A State Champion Cassidy Armstrong

    In 2026, Ballard High School’s Cassidy Armstrong closed out her career as one of Washington’s defining distance runners. In late May, she delivered the defining performance of her high school career at the WIAA 3A State Championships, winning the 3200m in 10:13.69 to secure her first state title and complete an undefeated regular season campaign. Just weeks later, she went toe-to-toe with some of the best high schoolers in the nation, capping off her high school career with personal record runs at Brooks PR and Nike Outdoor Nationals. Across it all, Cassidy’s progression carried a quiet continuity. A junior year lost to a hip stress fracture forced months of rebuilding, stripping the sport down to patience, routine, and belief without results. What followed was a return that forced a different way of thinking. Less forcing things. More patience than she probably wanted at the time. It’s one of those experiences that doesn’t feel meaningful while it’s happening, but quietly rewires how you operate afterward. We also get into something a lot of athletes run into but don’t always say out loud: expectations don’t disappear when you start winning. They just change shape. And sometimes that makes it harder, not easier, to feel satisfied. Now she’s heading to Duke, where everything shifts again—fewer races, higher stakes, less room to just “figure it out on race day.” It becomes more about precision than volume. More about choosing moments instead of collecting them. And the real thread through all of it is simple: what happens when the version of you you were chasing finally shows up… and you still want more? Tap into The Sunday Shakeout. If you enjoy the podcast, follow on Spotify and Apple Podcasts and leave a five-star review.

    Ep. 204 - Inside the Undefeated Senior Track Season of WA 3200m 3A State Champion Cassidy Armstrong

  5. Jul 2

    Ep. 203 - Jane Hickey Ran the 6th All-Time U.S. HS 600m With 1 Year of Training | From Soccer Player to UNC T&F Commit

    She'd never raced a track meet before her junior year. Eighteen months later, she was standing among the fastest high school middle-distance runners in America. The Ursuline School graduate and future UNC Tar Heel didn't grow up in the sport. Her athletic foundation came through swimming, gymnastics, and years of soccer, where speed was always her greatest weapon. When she finally gave track a chance during the winter of her junior year, she entered a world that was completely unfamiliar. One built on patience, accountability, and quiet confidence. Her breakthrough came quickly. In her first outdoor season, Hickey captured both the New York State and Federation 800-meter titles before running 2:03.61 to finish fourth at New Balance Outdoor Nationals. The performance broke the Ursuline school record and moved her to No. 3 all-time in New York State history. She carried that momentum indoors, clocking 1:28.68 for 600 meters at the Molloy Stanner Games before lowering it to 1:27.14 at the New York State Championships. Winning by nearly four seconds, she became the fourth-fastest U.S. high school girl ever in the event. But the numbers only tell part of the story. In this episode, Jane reflects on what it felt like walking into her very first track practice after years in soccer, learning to race athletes who had spent their entire lives in the sport, and slowly replacing imposter syndrome with belief. We talk about the workouts that shaped her, why she thrives in the 400 and 800 meters, the surprising culture of track compared to soccer, and how choosing joy over pressure allowed her to improve faster than she ever imagined. As recruiting accelerated and expectations grew, Jane never lost sight of what made running meaningful in the first place. She shares why she chose North Carolina, how she balances elite athletics with academics, and why authenticity, strong relationships, and enjoying the process matter far more than chasing the next result. If you enjoy this episode of The Sunday Shakeout, please follow the show on Spotify and Apple Podcasts. Leaving a five-star review and sharing the podcast with a friend is one of the best ways to help us continue telling the stories behind the sport.

    Ep. 203 - Jane Hickey Ran the 6th All-Time U.S. HS 600m With 1 Year of Training | From Soccer Player to UNC T&F Commit

  6. Jun 28

    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.

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

  7. Jun 26

    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.

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

  8. Jun 21

    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!!

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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
    207
  • Rating
    Clean
  • Copyright
    © Nicholas Macha
  • Show Website
    The Sunday Shakeout