{"podcast":{"title":"The Sunday Shakeout","slug":"the-sunday-shakeout-5901923","podcast_index_feed_id":5901923,"rss_url":"https://anchor.fm/s/d0f940e0/podcast/rss","website_url":"https://podcasters.spotify.com/pod/show/thesundayshakeout","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/34959960/34959960-1735890355909-3646d05f87ea8.jpg","author":"Nicholas Macha","episode_count":198,"summary":"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.","last_synced_at":"2026-06-18T04:17:03.930545+00:00","page_url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923"},"episodes":[{"title":"Ep. 198 - Marginal Gains & Being a Student of the Sport With the Fastest Washington Sophomore | Inside the Mind of Carson 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generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/ep-198-marginal-gains-being-a-student-of-the-sport-with-the-fastest-washington-sophomore-inside-the-mind-of-carson-stafford.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"Ep. 197 - The Most Underrated Region in the Nation: Sitting Down with 15X DC State Champ Abigail Anstett","slug":"ep-197-the-most-underrated-region-in-the-nation-sitting-down-with-15x-dc-state-champ-abigail-anstett","published_at":"2026-06-14T20:29:56+00:00","page_url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/ep-197-the-most-underrated-region-in-the-nation-sitting-down-with-15x-dc-state-champ-abigail-anstett","url":"https://podcasters.spotify.com/pod/show/thesundayshakeout/episodes/Ep--197---The-Most-Underrated-Region-in-the-Nation-Sitting-Down-with-15X-DC-State-Champ-Abigail-Anstett-e3kpiul","duration_seconds":1986,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-sunday-shakeout-5901923/episodes/ep-197-the-most-underrated-region-in-the-nation-sitting-down-with-15x-dc-state-champ-abigail-anstett/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/ep-197-the-most-underrated-region-in-the-nation-sitting-down-with-15x-dc-state-champ-abigail-anstett.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"NASH HOWARD SPECIAL EPISODE | Cross-Country, Teammates, Kirkland, Michael Jackson","slug":"nash-howard-special-episode-cross-country-teammates-kirkland-michael-jackson","published_at":"2026-06-14T16:46:26+00:00","page_url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/nash-howard-special-episode-cross-country-teammates-kirkland-michael-jackson","url":"https://podcasters.spotify.com/pod/show/thesundayshakeout/episodes/NASH-HOWARD-SPECIAL-EPISODE--Cross-Country--Teammates--Kirkland--Michael-Jackson-e3kpb32","duration_seconds":2213,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-sunday-shakeout-5901923/episodes/nash-howard-special-episode-cross-country-teammates-kirkland-michael-jackson/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/nash-howard-special-episode-cross-country-teammates-kirkland-michael-jackson.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"Ep. 195 - From 5-Month Injury to National Title & State Record: The Story of Mia Sirois","slug":"ep-195-from-5-month-injury-to-national-title-state-record-the-story-of-mia-sirois","published_at":"2026-06-12T02:43:53+00:00","page_url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/ep-195-from-5-month-injury-to-national-title-state-record-the-story-of-mia-sirois","url":"https://podcasters.spotify.com/pod/show/thesundayshakeout/episodes/Ep--195---From-5-Month-Injury-to-National-Title--State-Record-The-Story-of-Mia-Sirois-e3kmbd7","duration_seconds":3271,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-sunday-shakeout-5901923/episodes/ep-195-from-5-month-injury-to-national-title-state-record-the-story-of-mia-sirois/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/ep-195-from-5-month-injury-to-national-title-state-record-the-story-of-mia-sirois.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"Ep. 194 - Newly-Crowned WA 3A 3200m State Champ Kingston Shillito","slug":"ep-194-newly-crowned-wa-3a-3200m-state-champ-kingston-shillito","published_at":"2026-06-07T20:20:30+00:00","page_url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/ep-194-newly-crowned-wa-3a-3200m-state-champ-kingston-shillito","url":"https://podcasters.spotify.com/pod/show/thesundayshakeout/episodes/Ep--194---Newly-Crowned-WA-3A-3200m-State-Champ-Kingston-Shillito-e3kfak7","duration_seconds":2636,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-sunday-shakeout-5901923/episodes/ep-194-newly-crowned-wa-3a-3200m-state-champ-kingston-shillito/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/ep-194-newly-crowned-wa-3a-3200m-state-champ-kingston-shillito.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"LIFE UPDATE: Burnout & \"Monk Mode\", Positivity & Authenticity, End-of-Season Reflections","slug":"life-update-burnout-monk-mode-positivity-authenticity-end-of-season-reflections","published_at":"2026-06-07T14:05:00+00:00","page_url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/life-update-burnout-monk-mode-positivity-authenticity-end-of-season-reflections","url":"https://podcasters.spotify.com/pod/show/thesundayshakeout/episodes/LIFE-UPDATE-Burnout--Monk-Mode--Positivity--Authenticity--End-of-Season-Reflections-e3kei4d","duration_seconds":2637,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-sunday-shakeout-5901923/episodes/life-update-burnout-monk-mode-positivity-authenticity-end-of-season-reflections/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/life-update-burnout-monk-mode-positivity-authenticity-end-of-season-reflections.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"Ep. 192 - The Fastest High School Freshman of All Time: A Candid Conversation with Quenton Lanese","slug":"ep-192-the-fastest-high-school-freshman-of-all-time-a-candid-conversation-with-quenton-lanese","published_at":"2026-05-31T22:49:02+00:00","page_url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/ep-192-the-fastest-high-school-freshman-of-all-time-a-candid-conversation-with-quenton-lanese","url":"https://podcasters.spotify.com/pod/show/thesundayshakeout/episodes/Ep--192---The-Fastest-High-School-Freshman-of-All-Time-A-Candid-Conversation-with-Quenton-Lanese-e3k5drg","duration_seconds":2775,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-sunday-shakeout-5901923/episodes/ep-192-the-fastest-high-school-freshman-of-all-time-a-candid-conversation-with-quenton-lanese/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/ep-192-the-fastest-high-school-freshman-of-all-time-a-candid-conversation-with-quenton-lanese.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"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","slug":"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","published_at":"2026-05-25T04:13:07+00:00","page_url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/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","url":"https://podcasters.spotify.com/pod/show/thesundayshakeout/episodes/Ep--191---The-Mindset-Behind-The-Top-High-School-Program-In-the-Nation-A-Candid-Conversation-With-2X-NXN-Team-Champ-and-841-3200m-Runner-Quinn-Sullivan-e3jrnrb","duration_seconds":4071,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-sunday-shakeout-5901923/episodes/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/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/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.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"SOLO SERIES: EP 9 | 9:38 3200m, Achilles Rollercoaster, Big Confidence Heading Into Postseason","slug":"solo-series-ep-9-9-38-3200m-achilles-rollercoaster-big-confidence-heading-into-postseason","published_at":"2026-05-04T03:59:11+00:00","page_url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/solo-series-ep-9-9-38-3200m-achilles-rollercoaster-big-confidence-heading-into-postseason","url":"https://podcasters.spotify.com/pod/show/thesundayshakeout/episodes/SOLO-SERIES-EP-9--938-3200m--Achilles-Rollercoaster--Big-Confidence-Heading-Into-Postseason-e3irgko","duration_seconds":1511,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-sunday-shakeout-5901923/episodes/solo-series-ep-9-9-38-3200m-achilles-rollercoaster-big-confidence-heading-into-postseason/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/solo-series-ep-9-9-38-3200m-achilles-rollercoaster-big-confidence-heading-into-postseason.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"SOLO SERIES: EP 8 | Big Win In the 3200m, Moving In the Right Direction, Best Shape of My Life","slug":"solo-series-ep-8-big-win-in-the-3200m-moving-in-the-right-direction-best-shape-of-my-life","published_at":"2026-04-20T04:20:29+00:00","page_url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/solo-series-ep-8-big-win-in-the-3200m-moving-in-the-right-direction-best-shape-of-my-life","url":"https://podcasters.spotify.com/pod/show/thesundayshakeout/episodes/SOLO-SERIES-EP-8--Big-Win-In-the-3200m--Moving-In-the-Right-Direction--Best-Shape-of-My-Life-e3i5gla","duration_seconds":1283,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-sunday-shakeout-5901923/episodes/solo-series-ep-8-big-win-in-the-3200m-moving-in-the-right-direction-best-shape-of-my-life/transcription-requests","description":"Idempotently request low-priority transcript generation for this 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Tragedy","slug":"solo-series-ep-7-spring-break-recap-ut-austin-vs-rice-insane-fitness-the-retrospective-humor-of-tragedy","published_at":"2026-04-13T02:50:25+00:00","page_url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/solo-series-ep-7-spring-break-recap-ut-austin-vs-rice-insane-fitness-the-retrospective-humor-of-tragedy","url":"https://podcasters.spotify.com/pod/show/thesundayshakeout/episodes/SOLO-SERIES-EP-7--Spring-Break-Recap--UT-Austin-vs-Rice--Insane-Fitness--the-Retrospective-Humor-of-Tragedy-e3hqdau","duration_seconds":1479,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-sunday-shakeout-5901923/episodes/solo-series-ep-7-spring-break-recap-ut-austin-vs-rice-insane-fitness-the-retrospective-humor-of-tragedy/transcription-requests","description":"Idempotently request low-priority transcript generation for this 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Sport","slug":"solo-series-ep-6-atx-solid-training-and-dissatisfaction-in-the-sport","published_at":"2026-04-05T09:00:00+00:00","page_url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/solo-series-ep-6-atx-solid-training-and-dissatisfaction-in-the-sport","url":"https://podcasters.spotify.com/pod/show/thesundayshakeout/episodes/SOLO-SERIES-EP-6--ATX--Solid-Training--and-Dissatisfaction-in-the-Sport-e3heq53","duration_seconds":2224,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-sunday-shakeout-5901923/episodes/solo-series-ep-6-atx-solid-training-and-dissatisfaction-in-the-sport/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/solo-series-ep-6-atx-solid-training-and-dissatisfaction-in-the-sport.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"**MY ENTIRE RUNNING CAREER** | PART 2: HIGH SCHOOL","slug":"my-entire-running-career-part-2-high-school","published_at":"2026-03-29T17:55:01+00:00","page_url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/my-entire-running-career-part-2-high-school","url":"https://podcasters.spotify.com/pod/show/thesundayshakeout/episodes/MY-ENTIRE-RUNNING-CAREER--PART-2-HIGH-SCHOOL-e3h4mih","duration_seconds":4308,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-sunday-shakeout-5901923/episodes/my-entire-running-career-part-2-high-school/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/my-entire-running-career-part-2-high-school.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"** MY ENTIRE RUNNING CAREER ** | PART 1: 2020-2023","slug":"my-entire-running-career-part-1-2020-2023","published_at":"2026-03-22T13:00:00+00:00","page_url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/my-entire-running-career-part-1-2020-2023","url":"https://podcasters.spotify.com/pod/show/thesundayshakeout/episodes/MY-ENTIRE-RUNNING-CAREER---PART-1-2020-2023-e3gpvlq","duration_seconds":3875,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-sunday-shakeout-5901923/episodes/my-entire-running-career-part-1-2020-2023/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/my-entire-running-career-part-1-2020-2023.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"SOLO SERIES: EP 3 | Seattle Prep Olympic Week, Student Government Elections, & Maslow's Hierarchy of Needs","slug":"solo-series-ep-3-seattle-prep-olympic-week-student-government-elections-maslow-s-hierarchy-of-needs","published_at":"2026-03-16T02:41:57+00:00","page_url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/solo-series-ep-3-seattle-prep-olympic-week-student-government-elections-maslow-s-hierarchy-of-needs","url":"https://podcasters.spotify.com/pod/show/thesundayshakeout/episodes/SOLO-SERIES-EP-3--Seattle-Prep-Olympic-Week--Student-Government-Elections---Maslows-Hierarchy-of-Needs-e3ggccu","duration_seconds":2290,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-sunday-shakeout-5901923/episodes/solo-series-ep-3-seattle-prep-olympic-week-student-government-elections-maslow-s-hierarchy-of-needs/transcription-requests","description":"Idempotently request low-priority transcript generation for this 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Decisions","slug":"solo-series-ep-2-my-love-for-motorsports-ankle-sprain-recovery-thoughts-on-regret-college-decisions","published_at":"2026-03-08T21:53:54+00:00","page_url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/solo-series-ep-2-my-love-for-motorsports-ankle-sprain-recovery-thoughts-on-regret-college-decisions","url":"https://podcasters.spotify.com/pod/show/thesundayshakeout/episodes/SOLO-SERIES-EP-2--My-Love-for-Motorsports--Ankle-Sprain-Recovery--Thoughts-on-Regret--College-Decisions-e3g4lfo","duration_seconds":3061,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-sunday-shakeout-5901923/episodes/solo-series-ep-2-my-love-for-motorsports-ankle-sprain-recovery-thoughts-on-regret-college-decisions/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/solo-series-ep-2-my-love-for-motorsports-ankle-sprain-recovery-thoughts-on-regret-college-decisions.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"SOLO SERIES: EP 1 | Sprained Ankle 1 Week Before Track, Perspective, & The Rhythm of Life","slug":"solo-series-ep-1-sprained-ankle-1-week-before-track-perspective-the-rhythm-of-life","published_at":"2026-03-01T20:36:59+00:00","page_url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/solo-series-ep-1-sprained-ankle-1-week-before-track-perspective-the-rhythm-of-life","url":"https://podcasters.spotify.com/pod/show/thesundayshakeout/episodes/SOLO-SERIES-EP-1--Sprained-Ankle-1-Week-Before-Track--Perspective---The-Rhythm-of-Life-e3fpono","duration_seconds":2456,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-sunday-shakeout-5901923/episodes/solo-series-ep-1-sprained-ankle-1-week-before-track-perspective-the-rhythm-of-life/transcription-requests","description":"Idempotently request low-priority transcript generation for this 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generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/love-has-won-deep-reflection-of-k71.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]},{"title":"Ep. 179 - 2026 is Already Flipping The Script: Jakob's Surgery, Sam Ruthe's 3:48, & The Future of the 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episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-sunday-shakeout-5901923/opening-up-about-2026-what-the-new-year-means-my-life-outside-of-our-sport.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}]}