The Sunday Shakeout

Nicholas Macha
  • 5.0 (175)
  • 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. 198 - Marginal Gains & Being a Student of the Sport With the Fastest Washington Sophomore | Inside the Mind of Carson Stafford

    23h ago

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

    3d ago

    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

  3. 3d ago

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

    6d ago

    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
  5. Ep. 194 - Newly-Crowned WA 3A 3200m State Champ Kingston Shillito

    Jun 7

    Ep. 194 - Newly-Crowned WA 3A 3200m State Champ Kingston Shillito

    As a freshman, Kingston Shillito ran 20 miles to prove a point. Not because his coaches told him to. Not because it was on the training plan. Just because he wanted to show he could do it. That story tells you a lot about who Kingston is. The Franklin High School senior has quietly developed into one of the top distance runners in Washington. This spring, he captured the WIAA 3A State Championship in the 3200 meters and established himself as one of the state's most dangerous racers. His résumé speaks for itself. A 4:07 personal best in the 1600 meters. A 9:00 personal best in the 3200. A 14:32 cross country 5K. Earlier this season, he won the Liberty Twilight 1600 meters in 4:10.82 against one of the deepest fields in the Northwest. When races get tactical, he's even more dangerous. His 56-second closing speed has become a weapon. In this episode, we talk about the legendary 20-mile freshman long run, winning a state title, racing strategy, closing speed, training in Seattle, the culture at Franklin, and why the stories people carry often matter more than the times they run. It's a conversation filled with laughs, lessons, and the kind of moments that remind you why running is about more than results. Tap into the Kingston Shillito 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 it with a friend who you think would benefit from it.

    44 min

  6. Jun 7

    LIFE UPDATE: Burnout & "Monk Mode", Positivity & Authenticity, End-of-Season Reflections

    KINGSTON SHILLITO ON THE SHOW LATER TODAY This is one of the most introspective podcasts I have done in recent memory. Thank you all so much for listening! Please consider leaving a follow and a five-star review.

    44 min
  7. Ep. 192 - The Fastest High School Freshman of All Time: A Candid Conversation with Quenton Lanese

    May 31

    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.

    46 min
  8. 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

    May 25

    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.

    1h 8m
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5
out of 5
175 Ratings

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
    198
  • Rating
    Clean
  • Copyright
    © Nicholas Macha
  • Show Website
    The Sunday Shakeout

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