In South Dakota, distance running rarely comes with a spotlight.
Mikah Peters earned one anyway.
The Brandon Valley senior spent years quietly building belief, never assuming he’d be the best guy on his own team, let alone a national contender. Progress came slowly. Intentionally. Through seasons of patience and an offseason obsession with getting better.
In November, that belief finally crystallized. Peters won the SDHSAA Class AA State Championship in 14:54, breaking Simeon Birnbaum’s long-standing state meet record.
The season didn’t stop there. After falling from glory at NXR Heartland, Mikah earned the Golden Ticket and lined up at the inaugural Brooks Cross Country Nationals in Balboa Park. Against the deepest field of the year, he raced with composure and control, finishing 20th overall to earn All-American honors on the sport’s biggest stage.
The performances mean more in context. One year earlier, Peters passed out while leading the state meet, battling illness and extreme heat. The season ended abruptly. That moment lingered. It reshaped how he thought about trust, execution, and what championship racing actually demands.
As Mikah said: "The desert teaches you more about water than the ocean ever will."
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December doesn’t reward you right away.
No races.No crowds.
No proof that the work is doing anything at all.
In this solo episode, I walk through how I’m approaching winter training — not just the mileage, but the mindset behind it. Why winter is my favorite season. Why PRs are made long before spikes ever hit the track. And why patience, not excitement, is the real competitive advantage.
I break down my winter mileage plan, how I’m building gradually toward 55–60 miles per week, and what I believe actually defines a breakout junior track season. Not just times — but composure, durability, and the ability to show up when discomfort hits.
We talk about being “due” for a breakout without feeling entitled. About trusting inputs when outcomes are still invisible. And about why spring doesn’t create fitness — it reveals it.
This episode is for anyone willing to do the work when no one’s watching.
Because winter always tells the truth.
I hope you enjoy this episode of The Sunday Shakeout!
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In 2025, South Eugene’s Yosuke Shibata quietly put together one of the strongest junior seasons in the nation.
He started the fall with a win at the Oregon City XC Invite, dropping 14:53.8 and showing early signs that he was ready for more. Two weeks later, he went 14:38.2 at Nike Portland XC — a race that didn’t just give him a PR, it put him on everyone’s radar across the region.
From there, he kept leveling up. He won his first OSAA 6A state title in 15:01.1, closing hard against some of Oregon’s best seniors. At NXR Northwest, he held his ground in one of the most aggressive regional races we’ve seen in years, finishing fourth in 14:45.0 to earn his spot at NXN.
And on the national stage, he delivered again — 23rd at Nike Cross Nationals, just outside All-American, but fully inside the conversation of who belongs up front.
What stands out about Yosuke isn’t just the times. It’s the way he carries himself. Steady. Composed. A kid who built confidence race by race until the belief finally caught up with the ability.
As he heads toward track and the rest of his junior year, his trajectory feels less like a breakout and more like the start of someone settling into who he really is as a star on the national scene.
Tap into the Yosuke Shibata Special.
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In 2025, Spokane’s Miro Parr-Coffin became the freshman every Northwest distance fan had to watch.
The Gonzaga Prep standout opened his high-school career by dropping a 14:29.6 at The Mook XC Invitational, finishing second in a field loaded with upperclassmen. Two weeks later, he backed it up with another runner-up finish at the Battle of the 509, proving the breakout wasn’t a one-off.
His momentum carried into championship season. He placed fifth at the Washington 4A State Meet, then delivered a strong 32nd-place, 15:17 performance at NXR Northwest — the biggest race of his life, on a course only a handful of athletes had previewed.
Off the cross-country course, Parr-Coffin showed an even wider range. In July, he swept the 16U national titles in both Freestyle and Greco-Roman wrestling, earning USA Wrestling’s Athlete of the Week honors. The combination of endurance, power, discipline, and composure made him one of the most versatile young athletes in the country.
Balancing high-stakes wrestling with high-level running, the 2029 freshman built a season defined by conviction and consistency. His progression, from breakout invitational performer to state contender to national-championship wrestler, reveals a rare competitive engine for someone this young.
With three years still ahead of him, Parr-Coffin’s ceiling stretches far beyond the already massive results he’s produced. Whether sharpening his craft on the mat or chasing new benchmarks on the grass, his next chapters promise even more leaps forward.
Tap into the Miro Parr-Coffin Special.
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In 2025, Camas senior Cohen Butler became one of the most composed and dangerous distance runners in the Pacific Northwest.
Cohen opened his fall with a fourth-place finish at Nike Portland XC (14:40.8). That September weekend turned some heads, but it was nothing that warned people what was coming. Two weeks later, he took control of the field at Hole in the Wall, running 14:36 for a course record and instantly redefining his ceiling.
At the Washington 4A State Championships in Pasco, Butler controlled the race with that same icy calm, going gun-to-tape and winning with authority in a time of 14:47. Then at Nike Cross Regionals Northwest, he did it again. Cohen took off in the last 1K and matched that 14:36 to win the regional crown and punch his ticket to Nike Cross Nationals as a legitimate threat.
What sets him apart isn’t just the times, it’s the way he gets them. Butler trains with a surprisingly mature double-threshold, mileage, and race-pace sessions, having that patience and discipline that serve him in championship season. Despite the dominance, he carries himself like the quiet guy in the back of the room: low-key, poised, never loud about the work, just steady enough to let the results talk.
By the time he toes the line at nationals, he’ll enter as the definition of Northwest toughness: disciplined, grounded, and built for long races that require patience and guts.
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This week on the podcast, I'm doing a solo episode.
Going into my junior year, my confidence was sky-high after the summer training block of my life. As I have documented on the show, I got hit with major adversity and sickness multiple times throughout September and October.
While I didn't realize it at the time, I had it in my head that my performance would be the deciding factor in how the team performs in the postseason.
And while this could have been true, that mindset created a toxic, self-centric mental outlook. I tried to take so much control, refusing to surrender to my body and the season, that I fell. Multiple times.
It was only after we won Metro for the program's 4th-straight time that I truly internalized and shifted my mindset from myself to the team.
Not only did this take pressure off slightly, but I oddly enjoyed the process of training and racing so much more. No longer was I working out and racing to hit splits and run a major time. I was executing the training and racing to drag my teammates along and chase greatness collectively.
Varsity racing teaches you so much.
I tell of that lesson and many others on the show today.
250 meters to go. One move left. The underdog from Portsmouth finally takes his shot.
Rhode Island’s Sean Gray has spent years quietly sharpening his tools, building speed, endurance, and belief from the ground up.
The Portsmouth High School senior has been unstoppable this fall, going undefeated and capturing two major titles. At the Rhode Island State Championships, Sean delivered one of the most thrilling finishes in meet history, surging past Hendricken’s Colby Flynn in the final 250 meters to win in 15:16.1 and become the first boy from Portsmouth to ever claim the individual title.
Just a week later, he followed it up with another win at the New England Interscholastic Championships, clocking 15:53.1 against some of the best runners in the Northeast.
But Sean’s rise wasn’t effortless. After missing time with achilles tendinitis last year, he rebuilt from the ground up, learning patience, trust, and precision. With personal bests of 8:27 for 3K, 14:36 for 5K on the track, and 14:55 for 5K in cross country, along with Rhode Island state records in both the indoor and outdoor 5K, Sean has proven that steady, deliberate work can create something special.
In this episode, we unpack the mindset, strategy, and quiet fire that turned Sean Gray from a calculated racer into a state champion and a potential national contender.
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What happens when patience finally pays off?
Sean Fries isn’t just another name on a leaderboard. He’s a senior out of Minnetonka High School — the newly crowned Minnesota state champion, Stanford commit, and the #2-ranked runner in the nation. Just yesterday, he won his first state title in 14:50 on grass, breaking the meet record and finally claiming the race that had eluded him for years.
But what makes Sean’s story special isn’t the time, it’s the journey. Missing NXN last fall. Swimming through an entire winter instead of doing the traditional grind. Learning that you don’t have to be great at something to grow from it. And slowly, quietly, trusting that consistency would do its work.
In this episode, we dig into the mindset behind his breakout year: how pain became perspective, how patience became power, and how staying true to himself led to the biggest win of his career.
Tap in.
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What do you do when the race that broke you is now the opportunity to cement your legacy?
Kellen Williams, a senior at Jesuit High School in Portland, has lived both sides of greatness. Two years ago, as a sophomore, he watched his team’s NXN dreams slip away in the final kilometer. Today, he’s the #1 guy on the #2 team in the nation, leading Jesuit’s chase for a national title.
We unpack Kellen’s rise to stardom over the last 12 months, including a victory at the Oregon Relays Mile, two 2nd-place finishes at the Oregon State Meet, and a stunning breakout win at the Mook Invitational, beating top regional contenders, and shattering the course record in a time of 14:28.
We also dive deep into how Kellen rebuilt himself after hitting rock bottom due to irony deficiency, and what it took to move from shame to self-belief, failure to a final dance.
Finally, Kellen and I explore what it means to lead a powerhouse team without losing yourself in the rankings — to chase history while staying grounded with your boys.
So many nuggets of wisdom. So many stories. Worth your listen.
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Today on the podcast is Lily Alder.
Lily is a senior out of Timpview High School in Provo, Utah, and is committed to run for the legendary BYU Cougars in 2026. One of the most decorated high school athletes to come on the show, Lily has put together an incredible resume over the past year—she’s the Nike Outdoor Nationals Mile Champion, Brooks PR Mile Champion, Utah State Champion in the 800, and the 44th Woodbridge Invitational XC Champion. As we head into November, Lily stands as one of the top contenders not only in Utah, but on the national stage.
In this episode, Lily and I go deep on her training philosophy, which focuses on longevity and long-term development. Interestingly, she splits her workload evenly between running and cross-training, a balance that’s helped her stay healthy and perform consistently at the highest level. We also dive into her breakout spring season, how she handles pressure in championship moments, and what’s next as she gears up for the biggest races of her senior year.
Lily brings an incredible mindset and maturity to the sport, and her story is one that every young athlete can learn from.
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I hope you enjoy this episode of The Sunday Shakeout with Lily Alder.
The October Rundown.
This week, I did not plan for a guest. I have been wanting to do a genuine solo episode for a while now.
To put it lightly, my junior cross-country season has not gone to plan. Today, I reflect upon my season so far, and the challenges and unexpected turns so far this fall.
Historically in my running career, when I don’t run well, I can usually pinpoint injury or illness as the culprit, causing either a decline in fitness or reduced performance. For the first time in my career, I am not running well, but cannot pinpoint a specific reason. Nothing is making sense right now. Sometimes, this sport doesn’t make sense. Running is hard, but that’s what makes it rewarding. You have to stay self-aware and keep believing and persevering through tough times. Because, ultimately, championship season is what truly matters. The greats in every walk of life face slumps; it’s part of the process. That’s what I have to remind myself during the struggle.
Takeaways:
I hope you enjoy this episode of The Sunday Shakeout!
Shoutout to the team at the Battle of 509 who told me they are fans of the podcast. Y’all are real ones.
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Today on the podcast is Ty Cirino.
Ty is the #2 returner in Oregon 5A cross country, out of Central High School in Independence, Oregon. With the graduation of Tayvon Kitchen and Josiah Tostenson this past spring, the door is open in Oregon high school XC
Ty Cirino is a possible heir to the throne.
As a junior, Ty won the The Mook XC Invite at Alderbrook in a new course record of 14:43 (which was just recently broken by Kellen Williams in 14:28). Ty also finished 2nd at the Rose City Invitational in 14:35. After finishing 4th at Oregon 5A State Cross Country as a junior and placing 3rd in both the 1500 and 3K this past track season, many have been expecting Ty to rise to the occasion this cross-country season.
But, it hasn’t been without struggle. Despite a groundbreaking summer of training, Ty sustained a tiny flare-up that has temporarily sidelined him for a couple weeks to end his September. However, as we head into October, and as you will learn today, Ty believes that this setback could be his strength.
Aside from a minor setback, Ty and I go in-depth on his thoughts on the competition in the northwest this cross-country season, as well as his thoughts on the change of the NXR location, why a state title would mean more than an NXN birth. We also discuss his preferences and insights tactical racing vs. front running and we run the gauntlet on the recruitment process.
Ty definitely has a bright future. I think we all have to remember, that as you will here Ty say today, “championship season is all that matters”. People don’t remember who sets a course record in September. But people do remember the clutch moments, whether that be winning a state title, winning NXR, or even winning a national title.
It was a refreshing perspective to hear, and I hope you enjoy my conversation with Ty today.
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I hope you enjoy this episode of The Sunday Shakeout!
Today, I got to chat with Isaac Benjamin.
Isaac is a senior out of South Kitsap high school in Washington. He is #2 returner in the Northwest and one of the top high school athletes in the nation going into this season.
He holds PRs of 4:13 for 1600, 8:52 for 3200, 14:35 for track 5K, 15:01 for cross country 5k, and 30:18 for track 10K. He is also a Brooks NIL Athlete.
Isaac is one of the most fun guys you will ever meet at the top. I talk a lot about how chill a lot of my guests are, but Isaac is just like such a genuine, funny, chill guy. He says he doesn’t get nervous before races and I can see why. He keeps it real, down to earth, and I think he sees our sport in a way that I think a lot of people can benefit from.
Don’t wanna spoil too much. We talk about his junior track season and racing through sickness. We talk double threshold, 8-minute pace easy days, race nerves, the track 5K and track 10K he did this summer, and so much more.
But before we get into the show, please—if you haven’t already, and if you’re enjoying this podcast—I would really appreciate a follow and a five-star review on Apple Podcasts, Spotify, or whatever platform you’re listening on. That goes a long way in supporting the growth of The Sunday Shakeout. That’s all I ask.
Other than that, sit back, relax, and enjoy my conversation with Mr. Isaac Benjamin.
Today on the podcast I am sick once again!
This is not the news I want to share today; however, this is part of the back-to-school process. Grateful that I still get to sit down this week to discuss some major topics, such as the 2025 World Track & Field Championships in Tokyo, my thoughts on the current state of Jakob Ingebrigtsen, and the Men's 10,000m with a shocking American absence from the medals.
I also discuss how my own training is going and how belief is going to be the deciding factor in how I perform this season, given the hard summer of training and the need to step up to become a prime-time athlete for SPXC in Novemeber.
Thanks for tuning in this week! Y'all are the real ones for listening to these solo episodes. Blessed to be doing this week after week.
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I hope you enjoy this episode of The Sunday Shakeout!
Today on the podcast is Asher Oates!
Asher is the #1 returner from Tennessee, ranked 24th in the nation by Milesplit.
Asher is a senior out of Independence High School in Tennessee. Just yesterday, he ran 14:44 for 5K XC, soloing a PR gun to tape in only his second meet of the season.
He is the defending Tennessee state champion for cross-country in Division 1 Class AAA. He also got 20th at Footlocker Nationals in 2024.
Even more exciting though, is that Asher is on the U20 U.S. Mountain/Trail Team, where he will represent the United States at the World Mountain & Trail Championships in Spain later this month. Such an amazing opportunity. We talk all about what that means for him. And, really, overall, my chat with Asher today was one of the deepest I have ever had on the show.
We talk so many things, from what it means to have the opportunity in Spain, to going to altitude camp in Boulder for 6 weeks with Paul Stafford this past summer, where he got to meet some of the top pros and mental performance coaches in the running space.
We also talk a little bit about the exit of Footlocker Nationals and the new era of high school national meets at Balboa Park.
One key theme in our chat today was definitely the mental game. As you will pick up on in our conversation, there is a level of poise and confidence that Asher carries with himself. He is surgical in the way that he approaches the process of training, the process of racing. Today, we truly peel back the layers of how he has developed such a mindset over his career. And, get some pen and paper out because, man, there were so many good insights. The man is a philosopher, for real.
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Other than that, sit back, relax, and enjoy my conversation with Mr. Asher Oates.
Hello, and welcome back to another episode of The Sunday Shakeout! I am your host, Nicholas.
Today on the show, I had the pleasure of chatting with the fastest freshman twins in the NCAA this fall at Wake Forest…
Zack and Max Cervi-Skinner. They’re from Idaho, where they ran for Coeur D’Alene High School and built quite the legacy for CDA Distance.
In 2023 and 2024, they led the CDA boys to a team title at the Nike Cross Regionals Northwest Meet—one of the most competitive regions in the nation. And just this past winter, the CDA squad placed second at the Nike Indoor Nationals 4 x mile. Back in May, Max became a state champion in the 3200 at the Idaho State Track Meet—a storybook ending to his high school career after battling injury and illness that lasted months into the spring.
Today, it was fascinating to me to get an inside look at the championship culture that Max and Zack built—essentially from scratch—over in Coeur D’Alene.
As freshmen in high school, the team only managed to finish 11th at the Idaho State meet in cross country. Yet two years later, they hoisted the trophy as the best team in the entire region. Hearing about—and learning from—the ups and downs, as well as the unique dynamic Max and Zack have as twins, was incredibly interesting.
There’s a lot of praise for individual performances and for showing out as one of the best athletes in your state or region. But beyond that—and having been part of a championship culture myself—I know it’s truly a sacred, special experience to be part of a high-performing, dominant team dynamic. The brotherhood and camaraderie formed at the top are like nothing else. It goes far beyond what you can achieve as an individual. I believe you’ll get a glimpse of that in my conversation with Max and Zack today.
But before we get into the show, please—if you haven’t already, and if you’re enjoying this podcast—I would really appreciate a follow and a five-star review on Apple Podcasts, Spotify, or whatever platform you’re listening on. That goes a long way in supporting the growth of The Sunday Shakeout. That’s all I ask.
Other than that, sit back, relax, and enjoy my conversation with Max and Zack Cervi-Skinner.
This week on the podcast… I’m sick.
I had an awesome episode planned with a couple of guests, but since I’ve been under the weather since Friday, I decided to push that interview back.
Instead, I dive into some solo reflections: my excitement for the upcoming cross-country season, how my training has been going lately (50-mile weeks, double thresholds, the works), and my thoughts on the long-term effects of high schoolers training extremely hard.
I also dig into the tension between different pieces of “conventional wisdom” in the running world. We always hear mantras like patience and consistency is key—but what about the advice to take calculated risks? Sometimes those ideas clash, and the right answer depends on context.
At the end of the day, you can’t always predict how your body will respond to training. It’s about making the best judgment call in the moment.
Tune in for some raw thoughts from the grind. I'll be back next week with the stories and lessons from another top high school athlete in our sport!
I hope you enjoy this episode of The Sunday Shakeout!
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This week on the show is Dylan Weniger.
Dylan is a graduated senior from Sherwood High School in Oregon and will be running for Gonzaga under Pat Tyson this fall.
Dylan is the most underrated runners in the Pacific Northwest. This man flies under the radar like no other. Yet somehow, he is a 4:06 miler, he ran 8:14 for 3K, and is a 2x Oregon 6A State Champ (1500m & 3K).
How can a two-time state champ fly under the radar?
Dylan flies under the radar partially because he only has come on as a dominating high schooler in Oregon late in his career. As you will learn today, Dylan had the worst luck (at least that I have ever heard of) in a postseason during his senior cross season, where he pulled his oblique in a fall at Districts, got sick the next week, right before State. And then, NXR… it’s a crazy story. You will be shocked to listen to it today.
Today, Dylan and I chat all about his thoughts of his narrative of flying under the radar, what it means for him to leave Oregon and continue his career is Spokane, developing under Coach Tyson at Gonzaga. We also discuss Dylan’s stunning and memorable track season, where he went from bombing the Oregon Relays 2-mile, to finishing THIRD at the Jesuit mile as the LAST SEED.
Dylan and I also discuss the lowest point of career in that aforementioned senior cross-country season, and the road to redemption, completing the double in the 1500 and 3K at the State meet.
There’s a lot of athletes who let bad luck and misfortune become the narrative that defines their career. But to learn about the tenacity, resilience, and quick, yet powerful mental shifts that Dylan is able to employ, it’s impressive, to say the least. I don’t want to give too many spoilers, but this was a good one. Lots to learn from Mr. Underdog himself.
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I hope you enjoy this episode of The Sunday Shakeout!
Today on the podcast is Yosuke Shibata.
Yosuke is a rising junior out of South Eugene High School in Eugene, Oregon.
Remember the name, folks.
A lot of people are asking the question: “After Owen Powell, Josiah Tostenson, Tayvon Kitchen, Charlie Vause, all these guys who graduated, who is going to rise to the top on the high school scene?” Well, ladies and gentlemen, I have an answer for you. Yosuke is going to be a star on the national stage in high school.
Yosuke has run 1:54 for 800m, 3:55 for 1500m, 4:12 for mile, and 14:59 for 5K XC. While those times might not yet seem like they are the caliber of a national champ, as we talked off the air, just before the start of this past track season, Yosuke, at the worst possible time, got hit with atypical pneumonia. He couldn’t run or workout for 2 weeks. He was too weak to even go to school some days. And as Yosuke described it, it was a massively difficult point in his career, having to swallow his big goals for the season and really just take it one step at a time. He said that he had to remember that he was running to become better, not just to give up when something doesn’t go to to plan.
Ultimately, Yosuke, while not reaching his original goals, made a very admirable comeback.
He set PRs across multiple events, finished 3rd in the 800m at State, 6th in the 1500m, and won the Nike Outdoor Nationals (NON) Emerging Elite Mile.
More that just the results, the fact that Yosuke had the mental fortitude to salvage his track season, shows a level of grit and character-development. And honestly, those mental skills could be the separators as he emerges over these next two years.
Aside from that, Yosuke and I had a fantastic conversation. He had so many stories and insights, especially when it comes down to race tactics, making mistakes, and mental toughness.
So much to learn, I know you’ll enjoy my chat with him today.
But before we get into the show, please, if you haven’t already, and you are enjoying this podcast, I would really appreciate a follow and a five-star review on Apple Podcasts, Spotify, or whatever other platform you are listening on. That goes a long way in supporting the growth of The Sunday Shakeout. That’s all I ask. But other than that, sit back, relax, and enjoy my conversation, with the one and only, Mr. Yosuke Shibata.
I hope you enjoy this episode of The Sunday Shakeout!
This week on the podcast is JoJo Jourdon!
JoJo holds PRs of:
3:37.00 (1500m), 3:56.37 (mile), 7:53.48 (3K), 13:41.00 (5K), 29:30 (10K XC).
JoJo burst onto the high school national scene in 2023, becoming Utah’s fifth-ever individual Nike Cross Nationals champion with a time of 15:16.5. Not long after, he became just the 21st‑ever high‑schooler to break the four‑minute mile, clocking 3:59.87 in Boston at the New Balance Indoor Grand Prix.
Despite all the hype, many wondered if the NXN title was a high‑school blip or a fluke. But as a true freshman at Wake Forest, he helped lead the Demon Deacons to an ACC team title, anchoring the pack with an 8th place finish at conference cross country (behind seniors Ethan Strand and Parker Wolfe). all while earning ACC Freshman of the Year.
And with the departure of distance stars like Strand, Wolfe, Graham Blanks, and Yaseen Abdalla, the door is opening wide for athletes like JoJo and Wake to seize control of the NCAA distance landscape. The culture he’s building feels ready to contend for national titles.
During today’s conversation, we unpack:
What separates high‑school stars who adapt in college from those who don’t and why JoJo believes belief, humility, and trusting your instincts is key
How trust, patience, and staying “hungry” have defined his freshman year: from finishing last in the mile at ACC indoors to battling toe‑to‑toe with the NCAA’s best in the 5K outdoor final.
What he sees in the Wake program, and what the evolving trajectory of the team means for his own goals.
This was one of the most joyful, perspective‑filled conversations I’ve had in a while. So many cool insights and tidbits to take away from JoJo. Truly a rising star of our sport.
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Without further delay, please enjoy my conversation with the one and only, JoJo Jourdon.