Tales from the Valley Podcast

Sam & Katie speak with Carl Ernst. Carl has had a long and successful running career, having run 29 marathons including ultra marathons (3-time Comrades Marathon finisher), and impressively will be lining up in a few weeks for his 16th consecutive Gold Coast Marathon. With PBs of 35:45 for 10k, 1:18:30 for the half, and 2:49 for the full marathon, Carl has been performing at a high level for many years. Carl speaks about receiving coaching previously from Barry Keem and now James Tunbridge—he likes to simply turn up and do the training prescribed. When it comes to mileage, Carl has taken a very conservative approach, which might be the secret to his longevity. He’s currently training the house down and is a very good chance at a PB at the Gold Coast Marathon. Sam speaks about the pinched nerve in his lower back which has been the cause of his glute pain, but manages to get through two short runs and 200+ km of cycling. Katie gets back to running later in the week with a combination of longish runs and Hyrox training. Carl runs us through his peak marathon week, including a JT Running session at the track on Tuesday with 10 x 400m off 200m float, and a very specific marathon session on Sunday with blocks at 102% and 98% of marathon pace—which he nailed. Café Kit of the Week Right Street Loans Beanies Deep Heat heating belts Saucony Endorphin Pro (for Hyrox) Round the Club Shoutouts Vanessa Donald – Narooma Run Club Graeme Errington – Narooma Run Club Angela Saville – Savvy Run Club Chloe Grund – Bega Valley Run Club

This week, Sam and Katie sit down with the unstoppable Fraser King, who just clocked a blazing 19:51 5K at the Wollongong Running Festival—a huge leap from his earlier 20:47 at Run Wollongong. Aside from running, Fraser is also a standout basketballer and shares how he juggles both sports while staying in peak condition. Fraser opens up about his journey with Autism, the importance of routine, and how he manages a full-time job alongside an intense training schedule. He’s currently fundraising for Aspect, a cause close to his heart, and recently featured on WIN News to talk about his upcoming 5K event at the Sydney Marathon. 🔗 Fraser’s Links: 🎥 WIN News Interview 🌟 Donate to Fraser’s Aspect Fundraiser 📸 Follow Fraser on Instagram 💬 This Week in Training: Sam is still nursing a glute issue but clocked 240km on the bike to keep his fitness up. Katie is pushing through low energy levels linked to some recent blood test findings, yet still made it to pilates every day and squeezed in a few solid runs. ☕ Café Kit of the Week: Adidas Ultraboost Lite Prebiotic Collagen Protein Talktomebro Singlet 🏃 Round the Club Shoutouts: Ruby McPhillips – HIRT Squad Phil Balding – NLRC Ryan Sheefee – Kiama Running Club Antonio Kairis – Uni Run Club Joseph Passaliokis – Parola Run Club Visit www.talesfromthevalleypodcast.com for more information

This week, Sam & Katie catch up with rising middle-distance star Isaac Shaw, who’s just dropped a 30:37 PB at the Launceston 10k. While Isaac sees himself more as an 800/1500m specialist — with sharp PBs of 1:54 (800m) and 3:50 (1500m) — his recent form on the road is showing versatility and serious potential. We chat about: His transition from the HIRT squad to Brendan Hince’s Stable Training structure and benefits from the new coaching setup A last-minute aggressive race plan in Tassie Upcoming goals: cross country season, Albert Park GP 10k, and a big summer on the track a gun footy career with the Shellharbour Swans Sam is ticking off his training sessions but has been hit with a Glute Med strain, putting him on the sidelines temporarily. Katie, despite feeling flat post-Noosa Half, pulls out a gritty win at the Wollongong Running Festival 10k in 38:40. 🏃 Café Kit of the Week Spiky Foam Roller Hoka Running Hat Traak Running Socks 📣 Round the Club Shoutouts Fraser King – Never Lazy Run Club Russell Dessaix-Chin – Wollongong Track Club Holly Howell – JT Running

Sam & Katie are joined this week by the dynamic and multi-talented Debbie Bruce — a true one-stop shop for health, fitness, and wellbeing. Debbie recently smashed a new PB at the Noosa Half Marathon, finishing in 1:43, and shares insights into her journey as a runner and health professional. Having taken up running 14 years ago after the birth of her first child, Debbie’s running journey has been on-and-off — until early 2023 when she committed to training for her first marathon. She teamed up with coach and former guest Karen Blay, a holder of numerous Australian records, and hasn’t looked back since. Debbie balances a full schedule raising three kids while working across several professions, bringing a grounded and wise perspective on athletic performance, recovery, and mental health. We get great tips on: Strength & conditioning Nutrition for busy athletes Making time for self-care 🧘‍♀️ Learn more about Debbie’s services — from Doterra products to PT, remedial massage, and health consultations — at debbiebruce.com. 🏃‍♂️ Sam's Week: Sam’s training week was a little out of the ordinary with a conference and campervan getaway for his birthday in the mountains, but he still managed to nail his Wednesday session and log some quality training at altitude. 🏃‍♀️ Katie’s Week: Katie walks us through her race at Noosa Half, where she ran an impressive 1:20:43 — a strong result and great benchmark ahead of upcoming races. 🎯 Debbie’s Noosa Debrief: Debbie reflects on her PB performance, how she prepared, and what her recovery plan looks like as she now shifts her focus to the Sydney Marathon later in the year. ☕ Café Kit of the Week: Crocs Clogs Nike Vaporfly Archies Thongs Kmart $24 Crocpot (you heard that right) 🎖 Round the Club Shoutouts: Rohan Laurendet – Mels Angels Sharon Sutherland – Kiama Running Club Liam Manton – Wollongong Track Club

In this episode, Sam and Katie chat with Flynn Addicott, a recent arrival to the Bega Valley who moved from Melbourne to take on a paramedic role at Bega Hospital. Flynn boasts impressive personal bests, including a 16:05 for 5K on the track and a 2:56 marathon. His running journey began in high school, where he tested his limits in cross country before developing a structured training routine. Notably, Flynn is known for his ability to run while holding his phone, even managing to switch songs during hard efforts. Katie shares her strong lead-up to the Noosa Half Marathon, highlighted by a 36:10 at the Sydney 10. Meanwhile, Sam battles through illness during a down week but still completes two solid sessions. Flynn, despite a hectic schedule as a paramedic, unintentionally clocks a half marathon personal best during a Tuesday tempo run on the rolling Merimbula Bike Path, maintaining his 110km weekly mileage. Café Kit of the Week: SIS Beta Fuel Gels Precision 90g Gel 2XU Running Gloves Green LSKD Half Tights Round the Club Shoutouts: Ethan Tierney – Kembla Joggers Bridie Temple Jackson Addicott

In this episode, Sam and Katie catch up with Mel Jeferris. Mel, based in Narooma, has been in impressive form lately, recently running a marathon personal best of 3:08:06 at Ballarat. Mel began running in 2015, completing her first marathon that same year in Melbourne. After taking a break to have two kids, she returned to running with structured training from her brother, Greg Frost, in 2020. Since then, Mel's progress has been consistent, with key workouts like 8x1km repeats, long tempos, and Sunday long runs with kickdowns alongside the Narooma Run Club. As she prepares for the Melbourne Marathon later this year, Mel plans to add strength training to target a sub-3-hour finish. Katie recovers from her longest run in a while, following it up with spontaneous track intervals (1200, 800, and 200 meters) and a strong threshold workout: 20 minutes at 3:43 pace, plus two 5-minute efforts at 3:32 and 3:22 pace. Meanwhile, Sam logs 95km for the week, still shaking off the remnants of last week’s sinus infection but successfully completing his 400s session and threshold workout. Café Kit of the Week: Maurten Gels Narooma Run Club AS Hoodie Skins Compression Arm Sleeves Round the Club Shoutouts: Amy O’Halloren – Wollongong Track Club Marie St-Germain – Narooma Run Club Joshua Binks – Kembla Joggers

Sam & Katie catch up with Stefan Deane-Smith. Stefan boasts PBs ranging from 1:53 for 800m through to a 70 minutes flat for the half marathon on a hilly Auckland course to come 3rd in the NZ Half Marathon Champs. Growing up in New Zealand, he ran competitively after starting out in a variety of sports through school. At his peak, he logged 160–200 km per week before stepping away from the sport for a time. After moving to Australia, Stefan gradually returned to high-level running and is now focused on the marathon—with the Gold Coast Marathon on the horizon and Valencia later this year. Training Highlights Katie hit the track for a 7 x 1k session, progressing from the high 3:30s down to 3:15/km, then backed it up with a tough threshold session in windy conditions later in the week—totaling 125 km. Sam struggled through sessions with a sinus infection but took confidence from an effortless 2-hour long run at 4:26/km pace, finishing the week with 95 km. Stefan recovered from last week’s Ballarat Half Marathon with steady running and a strong hilly tempo around Lake Illawarra, clocking 103 km for the week. Café Kit of the Week Nike Vomero 18 BlackSheep Running Tee Clif Bloks Energy Chews Round the Club Shoutouts Craig Turner – Kiama Running Club Phoebe Adams – Narooma Run Club Georgia Deane-Smith – Wollongong Track Club

Join us for two incredible stories from the Ballarat Marathon! Dane Ottesen shares his inspiring marathon debut, clocking a remarkable 2:46, while Greg Frost reflects on his 2:28 finish—achieving a lifelong running goal. Get a feel for the course, the atmosphere, and why this event should be on your radar for 2026. Whether you're chasing a PB or your first marathon finish, this episode will get your heart pumping.

Sam and Katie chat with Sinead MacCana. Sinead is the founder of RISE&RUN Bali, a thriving community running group based in Canggu, Bali. Her running journey began alongside her career in Personal Training in Australia, where she also completed her first marathon. Presented with a unique opportunity, Sinead took on the Bali Hope Ultra — an 84km charity ultramarathon. To prepare, she made the bold decision to move to Bali, start a run club from her home to fundraise, and then complete the event. After the ultra, Sinead chose to keep the run club going, which has since blossomed into a vibrant community of almost 100 expats gathering each week for a group run in Canggu, along with a hill interval session every Thursday. Sinead also shares her best tips for running safely in Bali, including: Being cautious of stray dogs Navigating scooters and traffic Safety tips for female runners Finding a supportive running community upon arrival She also walks us through her typical training week, which during the recent RISE&RUN Bali Retreat, included a full roster of running sessions, strength training, and fun activities across Bali. The retreat capped off with a Sunday Half Marathon — and a 50km long run for Sinead! Meanwhile, Katie faced a rough trip back to Australia, losing a day in transit and battling some knee swelling post-flight. Despite the setback, she pieced together 82km for the week, including some strong threshold work. Sam put in a solid and social 88km week, with his key session — 4 x 8-minute threshold reps — integrated into the Wollongong 10k, navigating through a busy race environment. Café Kit of the Week: MapleRoo Gels LSKD Tights and Shorts Voltaren Cream Hirudoid Cream Round the Club Shoutouts: Cameron Bailey – Four Endurance Reece Nikitaras – Your Local Run Club RISE&RUN Retreat Attendees Find out more about RISE&RUN Bali here: https://www.instagram.com/riserunbali/

Sam and Katie catch up with Sarah Reiter, Tracksmith athlete and longtime friend of Katie’s from college. Sarah’s resume is stacked with personal bests ranging from 16:21 for 5,000m to 2:31 for the marathon. Most recently, she placed 24th at the Boston Marathon, clocking a solid 2:33 on a course that chewed up many. Sarah gives us an inside look at her peak training week, logging 85 miles (~137km) with plenty of hills and a mix of threshold, marathon pace, and anaerobic sessions. This was one of eight intense weeks during her marathon build. She walks us through her taper, mental approach, and how she pulled off a near-perfect day in Boston—running a controlled, even effort with just a one-minute positive split in the challenging second half. Then, Sam shares the story behind pulling out of the Christchurch Marathon and skipping the New Zealand trip. Instead, he jumped into the Canberra Half Marathon, where he powered through a tough course before bouncing back quickly the following Saturday with a 30-minute tempo, including parkrun. Katie rounds out the episode with her own racing update, taking 4th overall at the Run the River Half and clocking a strong 1:23. She’s stringing together some consistent work and looking sharp. Café Kit of the Week ☕️ Tracksmith Gloves 🧤 Nike Trail Apparel 🏞️ Depop for Secondhand Running Gear ♻️

Myles Gough re-joins the podcast after his 2nd win at Canberra Marathon last weekend in 2:30:08 Myles walks us through his training block as well as his taper and exciting race recap. It was a tactical day out and an exciting race, this ones a must listen!

With Katie back in the US, she and Sam are taking the next few weeks to catch up with some of our amazing international listeners. This week, they’re joined by Adam Brill, a passionate runner based in Boston, former colleague of Sam’s, and long-time listener of the show. Adam shares his unique running journey, which began after his professional golf career didn’t quite hit the heights he had aimed for. Determined to keep chasing goals, he set out to run the New York Marathon—his debut coming in around 4 hours 20. Since then, Adam has gotten serious, joining track groups and bringing structure to his training. His hard work has paid off: he ran a 3:21 at the 2023 London Marathon and is now laser-focused on a Boston Qualifier (3:10) to earn a start in his hometown race. With 7 weeks to go until London, Adam is putting in his biggest training weeks yet, including a full slate of Yasso 800s and a tough 20-mile long run. 🏃‍♀️ Training Updates Katie kicks off her week flying back to Richland, feeling some tough—but normal—side effects from a recent iron infusion. Despite a shaky track session, she rebounded well with a strong tempo and strung together 100km for the week. Sam drops his volume slightly to 80km, but still clocks a solid, controlled parkrun at 3:37s, one week out from his upcoming half marathon. While he’s struggling to turn the legs over quickly, his aerobic base has him feeling confident to give his PB a crack. Adam matches Sam with 80km, his biggest week in years, highlighted by his Yasso session and a gritty 20-miler. Momentum is building as London looms. ☕ Café Kit of the Week Perene Custom TFTV Race Singlet Bob Baby Stroller Iron Infusion 📣 Round the Club Shoutouts Luke Whiddet – Your Local Run Club Rhys “Lightning” Thorpe – Wollongong Track Club Elizabeth Brill

Sam and Katie chat with Pat Miller, a core member of JT Running. Pat got into running a couple of years ago, initially as a lighthearted challenge to beat his business partner in a race. What started as a gag quickly became a valuable routine for his mental well-being, so he committed to it seriously. He later joined Savvy with a friend and hasn’t looked back since—quickly improving from a 21-minute 5K to 19 minutes. Pat now boasts personal bests of 10:24 for 3K, 17:51 for 5K, and 1:29 for the Half Marathon. Despite a demanding, labor-intensive work schedule and a busy family life, Pat has impressively carved out time for consistent training. Pat’s training week kicks off on Tuesday with a JT track session: a 6-minute tempo, 2 minutes of rest, then four sets of (2 minutes on / 1 minute float, repeated twice) with 75 seconds of rest. It was a tough session, but Pat nailed it. On Friday, he dialed into goal race pace for 25 minutes, maintaining a solid 3:45/km. Sam ran the same session as Pat, hitting his tempo at 3:42/km and executing all "on" reps between 3:20 and 3:25/km. However, by Friday, fatigue had set in, so he opted for a 30-minute tempo at 3:58/km instead of the planned progression run. Despite this adjustment, Sam still completed a 90 km week, including three gym sessions. Katie’s week started strong with mile repeats and a fast 400m rep on Tuesday morning, but she battled food poisoning throughout the week. Still, she joined Loz and Michelle for a Friday threshold session, completing 12, 10, and 8-minute intervals while progressing the pace. She capped off the week with a speedy 32 km long run on Sunday, finishing with an impressive 105 km for the week. Café Kit of the Week JT Running x Right Street Loans Shirt Garmin 255 Bonds Tempo Socks White Chocolate Protein Mixed with Coffee Before Runs Round the Club Shoutouts Billy Hudson – Bega Run & Coffee Crew Darcy Hennessy – Wollongong Track Club Jaime Delaney – Wollongong Track Club

This week, Sam, Mitch, and Katie catch up with Harm Schaap, who boasts some blistering PBs, including 3:51 for 1500m, 8:38 for 3000m, 14:58 for 5000m, and 31:12 for 10K. These times were set a few years ago, and Harm shares his long training journey with Hince’s Horses, moving from Mollymook to Wollongong for university. He recently ran a very minor PB for 1500m—less than a second faster—but it was a confidence booster, and he feels his current PBs are under threat this year after consistent training. He also takes us through some fiery training sessions with Luke Hince, a must-listen segment for any running enthusiast. Training Updates: Mitch has been putting together some impressive sessions but senses an illness coming on, making the wise call to dial things back for a 95 km down week. Katie shifts the balance back toward running over Hyrox this week, logging 110 km and racing the Beaton Park 5K on Thursday night, while still keeping a Hyrox workout in the mix on Saturday. Harm recaps a solid week of training with plenty of speed work but takes a few days off to manage some hamstring issues. Sam continues stacking JT Running sessions, hitting 6 x 3 minutes at 3:25 pace on the track and grinding through a tough threshold workout on Friday, followed by a hilly long run with Katie at Stanwell Park. Café Kit of the Week: On Running Hat Oasis Running Kit (Custom WTC) ParrotPal Food Tracker (An AI-driven alternative to MyFitnessPal) Aldi Cupping Device Round-the-Club Shoutouts: William Wei – Kembla Joggers Elijah Hurley – Kembla Joggers Luke Hince – Wollongong Track Club Jemma Wilson – Moruya Tri

Sam and Mitch catch up with Matt Johnsen, an impressive runner who grew up in Broulee. After winning numerous national medals in the steeplechase, Matt made the choice to move down to Melbourne to pursue running. Once in Melbourne, Matt's teammates began going to college, and he felt he had the potential to do the same. He achieved remarkable personal bests, including 14:14 for the 5000m and 29:25 for the 10,000m. After college, Matt returned to Melbourne and was coached by Brad Croker, achieving times of 1:05 for the half marathon and 2:23 for the marathon. Shortly after these successes, he moved back to Broulee, coinciding with the onset of the COVID lockdown, which made it challenging to stay competitive without races. Since then, Matt has shifted his focus to enjoying running and has adjusted his goals while still believing he can shave a couple of minutes off his marathon time. Additionally, he coaches local kids once a week and participates in community running groups to promote the sport in the area. In training, Sam tackles chaotic K repetitions in the Bali heat, contending with scooters and dogs on the roads of Canggu, but soon falls victim to Bali Belly. Meanwhile, Mitch takes his session from lane 8 to the Unanderra criterium track, logging 24km on Tuesday and setting up for a 129km week. Matt reintroduces sessions into his training, including 8 x 3 minutes on Wednesday, and pushes through a hot, hungover long run over hills on Sunday, totaling 87km for the week. Café Kit of the Week: Trigger Point Ball Nike Air Zoom 5’s Winners Gels Coles Perform Gels Round the Club Shoutouts: Sam Sprowles – Culburra Beach Trotters Monty Lloyd-Jones – Bankstown Athletics Club Liam Henderson – Wollongong Track Club

Sam, Katie, and Mitch chat with Paul Gallina and Andrew Kyrie. Paul is currently training for his first marathon in Wollongong at the end of April, while Andrew is an accomplished runner with a personal best of 19:01 in the 5k. Together, Paul and Andrew are the founders and owner-operators of Traak Hats, which offers a unique running hat designed to meet the needs of runners. This hat features a zipper, allowing for a pocket to hold gels during long runs. The idea originated from Andrew's frustration with carrying his car key while running a few years ago. Andrew and Paul share insights into the manufacturing and design process, emphasizing their commitment to creating products that align with market trends while maintaining a unique brand identity. Katie discusses her recent victory in the Open Ladies Hyrox competition in Brisbane, completing the event in 1:04. She follows this up the next week with 98 km of jogging and additional Hyrox workouts. Andrew plays tennis with Josh Shoveller, who is humorously house-sitting for Sam, and manages to squeeze in some jogging and hiking. Paul logs solid mileage and uses a stationary bike to support his aerobic training after experiencing some ankle issues. Mitch completes more reverse lane 8 workouts, benefiting from Josh's expertise, and impressively racks up 128 km this week. Sam runs some fast sessions before heading off to Bali, including two 15-minute tempo/threshold sessions at paces of 3:51 and 3:38 per km, and surprisingly completes his 2-hour long run in Kuta, dodging barking dogs and scooters. Definitely check out the running hats and socks at TRAAK via the links below: Traak Running Traak Running on Instagram Round the Club Shoutouts: Josh Shoveller – Culburra Beach Trotters Erin Sonnier – Running Heroes Julian Fitzpatrick – Wollongong Track Club Michelle Rennie – Seacliff Coasters

Laura had a stellar 2023, setting impressive PBs, including 18:15 for 5K, 38:50 for 10K, and a 1:26 half marathon—winning the Wollongong Running Festival in the process. She ran her first half marathon in 2016 but didn’t fully commit to running at the time. It wasn’t until recently, after having her two boys, Thomas and William, that she found the consistency to train seriously. Past guest and friend Renae Placek played a key role in encouraging Laura to take up running more competitively. Now, she’s a regular at Kembla Joggers' Thursday night track meets, balancing training with a busy work and parenting schedule. Laura currently runs 3-4 times a week, hits the gym, and stays active at home while looking after the kids. This year, she’s focused on gradually chipping away at her PBs and making up for the half-marathon build she had to abandon due to injury late last year. Training & Racing Updates Sam logs his biggest week in months, covering 94km and sharpening up with some faster track sessions. Meanwhile, Laura is gaining momentum, rolling through her long run at 4:30/km pace. She also put in two impressive performances at KJ’s track night, clocking 5:36 for the mile and 12:30 for the two-mile race. Café Kit of the Week Nike: Invincible 3, Alphafly 3 Mizuno: Neovista ASICS: Novablast 5, Superblast 2, Metaspeed Sky Round the Club Shoutouts Renae Placek – Kembla Joggers Trevor Whiddet – Your Local Run Club Mitch Grasa – Your Local Run Club

Episode Summary Sam, Mitch, and Katie sit down with Morgan Clarke, the driving force behind Your Local Run Club in Shellharbour. What started as a small group of friends meeting for a weekly run has grown into a thriving community, with 50-70 runners hitting the Marina every Wednesday morning. The club welcomes runners of all levels, kicking off from the Shellharbour Ocean Pool, looping around the Marina, and wrapping up with a swim and coffee at Darley St Local. Morgan is a standout athlete in her own right, with experience in Surf Life Saving Ironman events, triathlons, and even Hyrox. She shares insights into her training, which includes a consistent 50km running week complemented by plenty of gym work. With the Shellharbour Half Marathon on the horizon, Morgan focuses on maintaining fitness and enjoying the sport in 2025. Training Recaps Katie takes on a hybrid training approach, prepping for Hyrox Brisbane next week. She balances 105km of running with strength training and plenty of Hyrox-specific workouts. Mitch nails a solid track session, running in reverse direction in the outer lanes with Josh Engel and Liam Henderson—acknowledging that GPS accuracy might be questionable. He clocks 14km at roughly 3:25/km pace before heading to Bathurst for a long run in cooler conditions. Sam hits some faster splits on Tuesday, then tackles Friday’s threshold session with a strong finish, closing the final rep at 3:40/km pace with Pat Miller. He wraps up the week with a two-hour long run in Shellharbour, totaling 90km, along with some cycling and strength work. Café Kit of the Week Endura Hydration Pillar Performance Wooden Stick Roller OzTape Nasal Strips Round the Club Shoutouts Marijke Walsh – Sea Cliff Coasters Kane Najdovski – Your Local Run Club Tim Waters – Never Lazy Run Club Andy Waters – Never Lazy Run Club

Sam, Mitch, and Katie catch up with NSW 5000m Champion Luke Hince. Luke shares insights into his past nine months of training since breaking 30 minutes for 10K at Sydney10 last year. Despite dealing with minor niggles and work stress, he has maintained consistent training. He recaps his thrilling victory at the NSW State 5000m Championships, clocking 14:11. After making a bold move to the front at 3K, he was caught with 400m to go but surged back ahead with 150m left to take the win. Luke credits the unwavering support of the Wollongong Track Club for his progress. This week, he split his time between Canberra for work and Wollongong for the weekend, logging 160km, including solid tempo sessions at Stromlo Forest Park. Training Updates Mitch hit 122km but decided to withdraw from the Canberra Marathon due to a work trip to Singapore. He has plenty of other races lined up. Katie managed 50km despite receiving a cortisone injection for a cyst and a torn meniscus. Sam raced his first-ever track event with Kembla Joggers on Thursday night, finishing third in 10:34 for 3K in hot and windy conditions. He then made the most of the cooler Sunday weather with a long run of 1 hour 45 minutes at 4:26/km. Café Kit of the Week Soundsleep Band – dreamsleepaustralia.com.au New Balance FuelCell 5280v2 Precision Gels Dates with Peanut Butter and Chocolate Round the Club Shoutouts Brendan Hince – Wollongong Track Club Luke McNeilage – Kiama Running Club James Lukassen – Sapphire Coast Runners Vanessa Donald – Narooma Run Club

Sam, Katie, and Mitch catch up with Jack Ratz. Jack resides in Canberra and runs with the Deagony of Defeat Run Club. However, his partner's family is from Pambula, so he often visits the Sapphire Coast. Jack started running during COVID. He used to play AFL and coaches gymnastics, so he has an impressive power base. He has run some blistering times in a short period, including a 16:10 for 5k and 2:39 for the marathon. Jack trains with power as a metric, with Zaine Upton as his coach. Katie recaps her week of sickness, missing her heat for her race but managing to get into the community B race, where she runs 17:40 for the win. Mitch runs 16:33 to come in 2nd in the community race after leading for the majority of it. He also gets a bit of a down week as part of his taper. Jack is getting back into the swing of training since Melbourne but still manages to complete an impressive 7 x 1k at a pace faster than 3:30. Sam logs 78km this week and continues to rebuild his mileage positively. Café Kit of the Week Underwater Camera Denneroll for lower back pain Puma Deviate 2 Adidas Terrex Shorts Round the Club Shoutouts Jack Caldwell – Sapphire Coast Runners Michael Piela – Never Lazy Run Club Fiona Shand – Kiama Running Club Daniel Randell – De Agony of Defeat

Sam and Mitch sit down with Rede Carney, who has some impressive personal bests—all achieved after breaking the three-hour mark at the Sydney Marathon last year. He has run 17:11 at the GONG5000 and placed second at the recent SMC Road Series Half Marathon with a time of 1:19:32. Rede took up running in his 30s but has prioritized health and fitness since he was 17. Coming from a triathlon background, he considers himself to have a "diesel engine" and has recently incorporated speedwork into his training. As a result, his performances over shorter distances have improved rapidly. Rede shares valuable insights into how he has achieved these times and how he balances running with a busy family and work life. Sam kicks off his training with a Tuesday track session, featuring fast 400m and 200m reps, followed by a hard 2K effort at the end of the session in 7:03 (did he mention it was 25 degrees?). He follows this up with a tough tempo session and plenty of strength work. Mitch walks us through a challenging 7 × 1K session on Tuesday, though he feels his week was compromised by poor recovery from last week's long run. It’s hard to tell, though, as he still manages to put together another 100+ km week. Rede had a strong swim and run at the aquathon last Sunday, so he only joins the JT Running crew for the 400m and 200m reps on Tuesday. However, he still completes a tough early-morning treadmill tempo session before heading back to work. Café Kit of the Week Raw Advanced Handheld Drink Bottle – Rebel Sport Urbanista Earphones Reekmind Cotton Tee Soft Flask Round-the-Club Shoutouts Michael Sadler – Narooma Run Club Rene Collins – Coast to Mountain Lea Carney

Sam, Mitch, and Katie chat with Holli Betts, the founder of the Narooma Run Club. Despite being relatively new to running, Holli has made remarkable progress. Inspired by Mel Jefferis, she started running regularly and has already completed two half marathons, improving her personal bests (PBs) for the 5k and 10k, including a fresh PB at Wagga Wagga Parkrun last week. The Narooma Run Club began with just seven women meeting on Sundays to run at Bar Beach, Narooma. However, as interest grew, it quickly outgrew a simple group chat. Holli started promoting the weekly runs on social media, attracting families and local residents who are now regulars. The club fosters an inclusive and fun atmosphere, generating excitement in the local community. Holli shared insights into managing the club and remains eager for feedback. The club’s merchandise and social media feature artwork by local talent Shelly Healy. In this episode: Mitch recaps his first 5000m race of the year, finishing in 16:38 at Bankstown, followed by a solid training week. Sam discusses completing the same weekly sessions as Mitch, including a tough broken k’s track session and a Moose Fartlek on Friday. Holli shares details about her parkrun PB and her preparation for the Melbourne Marathon in October. Katie talks about her entry in the upcoming Aquathon, where she ran 17:27, edging out Carl Ernst from the run group. Café Kit of the Week: Crocs Asics Novablast 5 Water bottle (not Frank Green) Precision Electrolyte Formula Round-the-Club Shoutouts: Mel Jefferis – Narooma Run Club Chris Stone – JT Running Siobhan King – Kiama Running Club James Smith – Sapphire Coast Runners Referenced Links: Narooma Run Club Instagram

Sam and Katie chat with Maddi Costanzo. Maddi has played soccer at an elite level since the beginning of high school, competing across Europe and the U.S. She was on track to go pro but suffered an ACL injury during a game, requiring extensive rehab. A few years later, after returning to the field and performing well, Maddi experienced another ACL injury. However, she turned this setback into a positive by completing several courses to develop a holistic understanding of health and fitness. Now, Maddi coaches large groups of younger kids in areas such as strength, nutrition, and mental health. Maddi decided to take up running, heavily influenced by her best mate, Tom Baker, who has been training for marathons for a few years. She is now signed up for the Gold Coast Marathon and plans to rely on her experiences to help structure her training program. Katie kicks off the week with a solid 123 km of running, leaning on the JT Running Group sessions to keep her paces controlled. Sam covers all bases this week with strong workouts, three strength sessions, and a two-hour long run to round things off. Maddi enjoys a bit of a rest period on the Gold Coast but still manages to fit in a few runs and continues her usual hard work in the gym. Café Kit of the Week Traak Running Hats - traakrunning.com.au Vibrating Roller Massager - Kmart Vibrating Roller Massager Blood Orange & Mango Sparkling Water Round the Club Shoutouts Isaac Shaw – WTC Joe Mallat – JT Running Angie Blackburn – Mel’s Angels Useful Links Instagram: Costanzo Performance Costanzo Performance Website

A quick message from Sam on the 1st year of the podcast, followed by Russ and Sam's 'practice' podcast before the original launch. Enjoy, thank you to our listeners and our partners.

Sam, Katie, and Mitch are joined by Chloe Pateman. Chloe is a Wollongong local who has recently moved to the Gold Coast. She boasts an impressive list of personal bests from 2024, including 4:37 for 1500m and 36:37 for 10k. Chloe started running in Year 10 and has been part of several squads, including Vicki McPhillips' group running around Blackbutt and the HIRT Squad. She has now joined GC Run Co, a group she connected with during a training camp in Perisher. Chloe enjoys running as it helps her break up her routine and stay focused on the task at hand. Mitch kicks off the week with an impressive 20 x 400m session on Tuesday but slightly overreaches during his Friday tempo. His Strava blue bars are looking strong, though! Katie hangs on for 16 of Mitch’s 20 reps, clocks another 121km week, and decides to give up mowing due to the physical demands. Chloe has a stellar week, indicating she’s in shape for more PBs, with three quality sessions, including thresholds in the 3:30–3:40 range and solid 2km reps. Meanwhile, Sam fits in nicely with the JT Running Group, finding a great bunch of people to execute solid track and threshold sessions with. Café Kit of the Week: Wollongong Track Club Singlets and Shirts: Pre-order through Oasis via DM on Instagram – @wollongongtrackclub TFTV Singlets: Pre-order through Perene – TFTV Podcast Collection Nike Vaporfly 3 Matt Fitzgerald’s Running Cookbooks Round the Club Shoutouts: Mark Pateman Jared “from MAFS” Pescud – Your Local Run Club Benn Walker – Wollongong Track Club Bill Dykstra – Sapphire Coast Runners

Sam, Katie, and Mitch chat with Amy O’Halloran. Amy has delivered some big performances, winning the Sydney Harbour 5k in 2019 and placing 2nd at the Newcastle Marathon in 2022 with a time of 2:53. Despite her fast road times, Amy also boasts impressive track performances, having run 4:22 for 1500m during her college years in the US. Amy is extremely passionate about running but has recently faced injury struggles and opened up about their impact. Her goal is to reach the start line in sub-2:50 shape within the next four years. Sam kicks off training this week, hitting the track and getting dropped by Katie. Despite this, he’s happy to be logging some normal weeks and is keeping things conservative. Katie logs 124 km this week, including two very strong sessions. Amy has an impressive week of training with lots of intensity but ends up with a potential Achilles tear. Mitch stacks his ninth consecutive 100+ km week, coming off the back of a bout with Covid. Café Kit of the Week: Dr. Squatch – Natural Deodorant Heel Cups Adidas Supernova ASICS Novablast 5 (purple/red colourway) Round the Club Shoutouts: Hamish Simpson – Team Keem Coaching Rebecca Croak – JT Running Chase Grant – Mel’s Angels Emma Collier – DELTA

Nathaniel Brisbane joins Sam, Katie, and the infamous Russ Dessaix-Chin on the podcast this week. Nathaniel has achieved remarkable progress in a short period of time—he set a goal to break 25 minutes in the 5k late in 2022 and brought his time down to under 17 minutes within a few months. This year, Nathaniel has run several impressive personal bests, including 4:07 for 1500m, 8:47 for 3k, 15:14 for 5k, 32:47 for 10k, 72:10 for the half marathon, and capped it off with a 2:36 marathon at the Gold Coast. Nathaniel credits consistent training for his success and has recently joined Brendan Hince’s training group. Despite a heavy study load at UOW, Nathaniel stays committed to high mileage and smart training. Sam completes his first full training week since rehabbing his shin, including a grass track session in the Bega Valley, though his Parkrun in Pambula was less successful. Russ is returning from a heel injury, pushing hard to finish his week with 1:40 at 4-minute kilometers. Nathaniel continues to build solid training, completing a Mona Fartlek at North Gong Parkrun, running fast despite the challenging mixed terrain. Katie stays on top of her workouts, finishing a strong 20k progression during her long run. Café Kit of the Week Hoodie Towel (Robe Optional) Adidas SL 2 ASICS Metaspeed Sky ASICS Magic Speed 4 Round the Club Shoutouts Harm Schaap – Wollongong Track Club Cameron Faricy – Run Crew Jack Ratz – De Agony of De Feet Claire Gilbert – Sapphire Coast Runners

Sam, Katie, and Mitch catch up with James ‘Tunnaz’ Tunbridge, whose impressive personal bests include 8:26 for 3000m and a recent 2:32 marathon in Sydney. James, who played high-level tennis in his teenage years, naturally ran 5Ks in the low 16-minute range without structured training. In 2011, after a chance encounter with Russ Dessaix-Chin at parkrun, James joined Russ for training sessions to elevate his performance. Recently, James launched his own running business, ‘JT Running,’ which has been buzzing with activity. The business offers Tuesday track sessions, Friday tempo runs, dedicated programming, and strength training. Sam is back at the track with the crew, hitting 800m reps on Tuesdays and logging 62km over five days. Katie slows her long-run pace this week, completing an impressive 26km at 4:09 per km, totaling 120km for the week. Mitch continues his steady progress with 108km and a strong progressive run. James (Tunnaz) stays involved, jumping into reps during JT Running sessions. Over the holidays, he heads to Tasmania, enjoying cooler weather for his long runs. Café Kit of the Week Traak Running Hat Ryze Smart Ring Mohawk Haircut Creatine Round the Club Shoutouts Chloe Tighe (Kembla Joggers) Zoe Rayment (Coast to Mountain) Luke & Jett Warmer (Kiama Running Club) Carl Ernst (JT Running) References JT Running Creatine - Runner’s World TFTV Podcast - Perene – Custom Race Singlets – pre-order by Jan 31

Sam, Mitch, and Katie catch up with Karyn Hamilton, an avid runner who has completed 42 half marathons—and counting! Interestingly, Karyn wasn’t always passionate about running. She discovered her love for it after the birth of her daughter, initially running with a pram. After completing the Gold Coast Half Marathon, Karyn was hooked and participated in numerous events within the following 12 months. Karyn shares her balanced approach to "Gym to Run" programming, explaining how she aligns her strength training with race schedules. She also provides insight into her weekly routine, which includes a mix of running and strength training. Her typical week consists of 50 km of running, highlighted by a 23 km long run incorporating Parkrun. Sam gives a quick update on his shorter week of running as he recovers from COVID, while Katie focuses on building her fitness and speed, logging an impressive 115 km at the track. Meanwhile, Mitch continues to deliver strong sessions with the JT Running Crew, clocking 110 km for the week. Café Kit on the Way Vivobarefoot walking/gym shoes Saucony Endorphin Pro 4s (white/black colorway) Birkenstocks Dynamic Runner Strength Series: Dynamic Runner Club Round the Club Shoutouts Rede Carney – WTC Amanda Jones – Kiama Running Club Sari-Elle – Team Keem Coaching Rosie – Shellharbour Parkrun Referenced Links Fly Studios iFly Studios on Facebook JT Running Crew

Sam, Mitch & Katie chat with Ralph Mathiessen. Ralph has run 50 marathons since he started running 11 years ago, having recently run the Berlin Marathon as his 50th, which was also the 50 year anniversary for Berlin. Ralph got into running to simplify his commutes to Tafe, though had a knack for cross country with his mates throughout high school. Since his dad had dragged him into doing marathons at the time. Ralph shares some funny marathon experiences with us including some stomach issues with the Gu Salted Caramels at the M7, getting caught for 3rd place just 100s of metres from the finish line. Ralph ran an impressive 2:50:53 at Melbourne Marathon in 2022 however. Ralph trains to Power recommendations set by his STRYD foot pods and he gives us a summary of how that works and why he finds that conducive to his training. Ralph is gearing up for Newcastle Marathon next year to secure a qualifier (sub 2:55) for Chicago 2025 and New York 2026. Ralph runs us through a maintenance week before things ramp up in his marathon prep running around 65km for the week with some 1-minute harder efforts on session days. Mitch has another very impressive week progressing his 800 reps to as fast as 2:28 and running his threshold at 3:28s on Friday. Katie puts more bricks together and nails both of her sessions capping a 20 minute threshold at 3:46 mostly into the headwind. Sam runs 44km pain free but suffers another set back picking up Covid on Friday evening.

Katie and Sam catch up to share some gift ideas for runners. Tune in if you're struggling to come up with your own wish list or are looking for some inspiration to buy for your loved ones!

Sam, Katie & Mitch speak with local physio and runner Pete Naseby. Pete has some handy PB’s ranging from 17:53 for the 5k and 3:06 for the Marathon at Sydney this year. Pete has been a long-time member of WTC training with Tunners and Frosty throughout Uni. Due to family demands Pete took some time off consistent running training and programming but is back in the thick of things now having recently run some solid PB’s. Pete explains how he uses his physio knowledge to compliment his own running, and also runs us through the recent treatment approach of Sam’s Shin. Sam kicks off his training week with more of a back to running program, but he finally gets down to Kiama Run Club for his first ‘no stops’ run of the rehab program which goes to plan. Pete runs us through his week as prescribed by newly announced coach James Tunbridge, which includes a mix of hill strides, 400s, cross-training and capped off with a solid sub 19 run at the GONG5000. Mitch has a hectic week organizing the GONG5000 event, but this didn’t stop him from running 16:29 and finishing strong in the 5k race at the Unanderra Crit Track. Katie also runs the GONG5000 coming 2nd in the Female field running 17:47, a great first run back post injury but knows there’s more in the tank for next time.

Sam, Mitch & Katie chat with Daniel Wood. Dan has been cleaning up the local 5k races winning both Shellharbour 5k and Husky 5k in the last few months. Dan trains with Coach Rob McDonald with Nowra Athletics Club, but lives in Culburra Beach. Dan has run 16:59 at Husky Parkrun, and 35:45 at Sydney10 earlier this year. Dan started running a few years ago to sharpen up for touch, casually running 1:22 at Shellharbour Half. Shortly after he ran 52km fundraising for charity and days later tore his ACL playing Touch Footy. That gave him time to think about what direction he will go with his running and has taken a conservative training approach which is proving to be very successful. Mitch walks us through the GONG5000 event at the Unanderra Criterium Track Saturday November 30th with races starting at 6pm. Katie runs some solid reps this week, though the crew struggle to convert the paces from Miles to KM's. Dan knocks both interval sessions out of the park and even does his first double threshold session on Saturday. Sam continues Zwifting riding 211km on the bike this week with 24km of running and all of his rehab activities. Mitch does his first Deeks Quarters session and continues consistently building up his Blue Bars on Strava.

The crew speak with Holly Howell this week. Holly is a couple of weeks off her win at Husky Marathon where she ran 3:02. Holly ran more casually years ago completing the London Marathon and the Great Wall of China Marathon. After having a few years off Holly joined Savvy runners here in the gong and after a couple of years nailed all of her PB’s this year. She also came 3rd overall in the Gold Coast Marathon Half and Full Marathon combined event running 1:25 and an impromptu 3:17 marathon. Sam reluctantly provides a ‘shinjury’ update, but is positive that the cautious approach is the right call. Katie puts together solid sessions and some quick ‘K’ reps with a week total of 112km. Mitch strings along more great running as he pushes the pace in his session and stacks another brick in the form of a 100k week. Holly bounces back from Husky with an 85km week with hill reps and some fast threshold reps to get back in the swing of normal training.

Inspired by the vulnerability of our guests on the Podcast, Sam, Mitch & previous guest Dane Ottesen decide to open up about some of their personal mental health issues as they relate to running. We talk about some distressing mental health topics to please consider that before listening in.

Sam, Mitch, and Katie speak with Meg Dougherty following her impressive performance at the Husky Half last weekend. Meg, who grew up in Kiama, is currently spending time with her family there but usually resides in Yamba. She and her family have just returned from a caravan trip around Australia, where she managed the adventure with five kids in tow. This year, Meg has broken several of her previous PBs, running 18:17 at the Nightcliff parkrun in 31-degree heat, completing a 38:03 time trial along a 2k-long driveway in the NT, and recently clocking 1:22 at the Aldinga Half Marathon in South Australia, where a large portion of the race was on sand. To make these achievements even more remarkable, Meg has been running exclusively in an old pair of ASICS Nimbus, even in races. Sam opens with an injury update, noting that his shin splints have returned, but he caught them early. After getting an MRI, he learned they are only classified as Grade 1. Mitch joined the WTC sessions, deviating from his Runcrew program and racking up 106km for the week. Katie continues to train consistently and had a solid session, though she got called out for wearing AlphaFlys on her long runs. Big congratulations to Clayton Rugg, Mel Frost, and Tereza Olbrich for winning our LSKD giveaway, and thank you to everyone who entered!

Sam, Mitch & Katie speak with Harry McGill. Harry has had an extremely exciting year being a big part of Jess Hull’s Olympic Campaign joining her workouts during her Europe training season. Harry talks us through how that arrangement came about and shares some of the experiences from being a part of the group. After recapping some of Harry’s PB’s they are even more impressive factoring in he did them the day after training sessions (14:16 for the 5km is one of them). He also shares a funny story how his mate said he’d give him $10 for every minute he ran under 3 hours for the marathon on a casual Sunday long-run. Mitch takes the win in the community NSW state 3k this weekend in 9:43 this week, though wont be caught dead celebrating. Sam nails both sessions this week but his shin is presenting some signs of discomfort so backs things off and hits the bike rather than jogging. Katie gets down to the track for some fast 800s and 400s on Tuesday and then hits the sand dunes for some sprints later in the week. Harry eases back into training with his sites on a fast 1500m early in 2025, though may be a cameo at the next GONG5000 event on November 30th. Tune in for lots of familiar names, great coastal running stories from a lot of races this weekend.

Sam, Mitch, and Katie chat with Alex Seal. Alex competed in college for Boston University and walks us through his move from Australia. He ran 4:01 three times in a row for the mile, but unfortunately never broke the 4-minute barrier, though he boasts a range of impressive personal bests. Since moving back to Australia, Alex took a break from running but returned early last year. Since then, he’s run 30:40 at the Sydney 10k this year and 1:11 at the Wollongong Running Festival. Alex is currently managing an Achilles injury but is keen to increase his mileage and work toward a sub-30-minute 10k in the coming year. Katie keeps piling on the kilometers, determined to beat Sam at the WTC 5k on November 30th, clocking 109 km this week. Mitch logged 102 km, training with Liam Manton, Rhys Thorp, and Josh Engel on the track, and stepped out of his comfort zone with an all-terrain race. Sam had a good week down in the Bega Valley Shire, including a parkrun and a long run with Tunnaz, Frosty, and Pete.

This week we’re joined by Jack Tidd who ran 2:58 at Melbourne marathon last week to wrap up his sub 3 journey. Coached by previous guest and Ironman Italy winner Chris Beckmans Tiddy has seen rapid improvement in the marathon, running a sub 90 half only 12 months ago. Tiddy loves the routine of running and the community, and seems to be gravitating to longer distances as he gears up for Kosciuszko 100k in December.

Sam and Katie chat with Marc Bergmeier. Marc grew up in Wagga and played AFL during his junior years but gravitated toward running a few years after finishing high school. He works on the farm back in Wagga intermittently, but when he doesn't, he lives in Wollongong. This year, he has been training with Liam Mahoney and Brendan Smith, and all three of them reached their lofty goal of running sub-3 hour marathons. Although Marc didn’t have the best day at the Gold Coast earlier this year, he made up for it in a big way by running 2:54 at Sydney, taking the pressure off and just running to feel. Katie logged 95 km of mileage this week, although she had a tough long run at the end of last week. Sam is battling through the flu but manages to maintain his routine of two sessions and a long run. Marc is starting to recover post-Sydney Marathon and is ready to inject some intensity back into his training program now.

This week Sam and Katie chat with Renee Placek who has been winning lots of local races including Shellharbour 10k. Renee has run 10:21 for 3km, 18:36 for 5km, 38:50 for 10k, 1:25 for the half and 3:38 at New York Marathon 10 years ago. Renee has had a long running career being into middle distance as a junior and completing her first marathon in her mid 20s. Over the last couple of years after Renee has returned to running after having 2 kids and has focused on structured training, nutrition and regular racing with Kembla Joggers. Renee’s recent form has been unbelievable and her experience and knowledge makes it obvious why. Katie deals with ‘Bali Belly’ off the back of her holiday, so dials back the intensity on sessions and jogs this week fuelled only with bread and flavourless Mi Goreng. Sam tapers for a race, but picks up a stock standard taper flu 2 nights before the race so pulls the pin and chalks it up as a down week. Renee recovers from her win in the Shellharbour 10k last week and picks up covid so is recovering from sickness. We discuss our approach to training when we are sick fittingly and when it’s appropriate to keep training and when to hang up the trainers.

Sam and Mitch chat with Brendan Smith, who has run 2:55 at both the Sydney and Gold Coast Marathons this year. Despite only training intentionally for a short period, Brendan has improved rapidly from his 3:33 marathon debut in Sydney last year. He has benefited from the Never Lazy Run Club’s inclusivity and structured training. With a competitive nature and disciplined work ethic, Brendan shows us that a lot can be achieved in just a few months if you put your mind to it. Mitch is back into solid training after Sydney, stringing together 96 km despite missing a day. Sam runs his first 5k race at Shellharbour post-injury, finishing in 18:36 on a hilly course. A solid rust buster, he secures 4th place after being dropped from the podium in the last 100 meters. Brendan balances travel and work as he gears up for the Melbourne Marathon, with a short turnaround after Sydney.

Welcome back to the Russell Dessaix-Chin Wag! Mitch and Russ recap their Sydney Marathon experiences. Mitch, despite less-than-ideal preparation, makes his debut with a 2:54 finish, picking up momentum in the final 10 kilometers. Russ, initially planning to pace only until 30 kilometers, missed a drink at the halfway mark, falling 30 seconds behind the group he was pacing. However, he rallied and surged past with a mile to go, finishing in 2:32. Tune in for a few Wollongong shoutouts, two outstanding performances, and a verbal breakdown of the course. And, of course, we’ll discuss the massive poster of Russ from the expo, which has now found a new purpose as a doona cover!

Gear up for a packed episode this week as Sam and Katie chat with Brad Dryburgh. Brad hosts his own podcast, A Lot to Talk About, but today we focus on his running journey. Brad shares his experiences living with cystic fibrosis, which didn’t hinder him too much until he was 18, when he began to experience lung-related effects. His distance running journey started with the Active Boys (the previous name of Never Lazy Run Club), where he completed a month of 5km runs. Afterward, he had a health episode and found himself in the hospital. Determined to complete a marathon and raise funds for cystic fibrosis research, he launched 42forCF, preparing for his first marathon in just a few months. Brad started running four times a week and hitting the gym twice a week. However, another episode occurred a month before the race, forcing him to begin an early taper. On race day, Brad completed 42.2km in 4:17, an unforgettable achievement for him and his family. He continued with 42forCF, completing multiple marathons and raising over $100,000 for cystic fibrosis research and development, while also improving his marathon time to 3:55 at the Melbourne Marathon in 2022. Sam has returned from New Zealand after an exhausting week spent in four different cities. He feels he has turned a corner, with his pacing improving. He completed his Sunday long run in Taupo, logging 102km for the week, along with a gym session and 27 holes of golf. Katie also caught the travel bug and has been in Bali. Now back, she’s resumed treadmill sessions while battling the humidity, totalling 70km for the week and showing a lot of positive signs. Brad was gearing up for the Shellharbour Marathon this week, but due to issues with gout, he is now planning for a marathon in early to mid-2025. He discusses his typical training structure and considers whether he should introduce speed work into his routine to further improve his personal best.

Sam and Katie chat with Lucy Holman. In just five short years, Lucy has won the Husky 10k twice in a row with a PB of 38:05 (even after getting taken out by the lead bike and hitting the deck). She also finished the UTA 100 in under 12 hours, despite tearing an ankle ligament 14k into the race. It’s clear that Lucy leaves nothing on the table when she races, and she talks to us about how she balances a busy family life with a demanding running schedule. Lucy is preparing to race her first marathon at Shellharbour in a couple of weeks, aiming for a sub-3 finish. Katie has ramped up her mileage to 68km this week, and the HR monitor is back. Sam is focusing on time management in his sessions this week and has seen stark improvements compared to an identical session two months ago, logging 104km. Lucy is balancing travel and home life this week with some impressive progression runs and 107kg squats, complementing a solid 68km week, just a couple of weeks out from the Shellharbour Marathon.

Sam and Katie speak with Sharon Sutherland, a 2016 Bravehearts 777 participant and key organizer for the Kiama Running Club. One of Sharon’s most impressive accomplishments was participating in the Bravehearts 777 event, which required $10,000 in fundraising for the leading child protection foundation and involved running a half marathon each day for 7 days in 7 different states. The travel and physical demands were daunting, even just to listen to. Sharon has also run a handful of World Majors and talks about the remaining ones she intends to complete. Sharon’s work in formalizing the Kiama Running Club has been successful, with just under 1,000 Facebook members and upwards of 50 participants in community runs, including Wednesday Hill Reps at Kiama, Saturday 5km from Kiama Surf Club, and a Long Run option at Shellharbour Surf Club on Sunday. Katie runs 48km this week, picks up a new gig mowing lawns, and is staying very active while building up her kilometers nicely. Sharon eases back into training in anticipation of the RunShellharbour 10k and either the Noosa or Tokyo Marathon early next year. Sam gets back to the gym, complains about the heat during his tempo run, but still manages to put together another 100km week. We all share our experiences with niggles during our typical training weeks.

Sam, Katie, and Mitch speak with Sam Jones. Sam has very impressive personal bests, including 14:55 for 5K and 68:30 for the half marathon. Sam was involved in athletics when he was younger but found more enjoyment in downhill mountain biking. However, running made its way back into Sam’s life out of necessity during his travels. Being self-coached, Sam wanted to remove the stress of creating his own training programs and enlisted Brady Threlfall to take the reins. Sam manages to balance a demanding job with his running program and finds that there is a fine line for him in maintaining healthy running habits. During the training week, everyone discusses their warm-up and cool-down routines. Katie put together a 42km week, seeming to bounce back from her injury. Sam Jones balances his hectic work schedule and is recovering from some sickness, but keeps his focus on his Sunday long runs. Mitch struggles with motivation but keeps grinding, completing 102km, including an impressive impromptu Mona Fartlek on Saturday. Sam battles through Achilles and back pain but manages to put together a 100km week with two sessions and a hilly long run around Candelo.

Sam, Katie, and Mitch chat with Claire Rayner. Claire has had a long and successful running career, boasting a 35:00 10K personal best at just 16 years old. More recently, she ran a 2:58 marathon in Newcastle on a lapped and windy course. Claire shares her journey of moving from Canberra to Wollongong for university and how she has learned to manage her training load and intensity over time. We hear how Claire benefits from training with a squad and incorporates strength training into her routine. Recently, Claire has been dealing with hip issues, which have prevented her from maintaining a high-mileage training regimen. She has since pivoted to the increasingly popular Hyrox events, where she walks us through the specific exercises and asserts that they are even more challenging than an all-out road marathon. Sam kicks off his week with lighter training, recovering from an adductor strain. He manages to log 85 km of running and 40 km of cycling, but ends up with a sore back after being knocked over by a large dog during his Saturday session across the road from Warrawong Maccas. Katie, feeling pain-free, strings together a few runs along with her usual cross-training, while Claire puts her to the test with a Hyrox training session. Mitch caps off his week with a 79-minute half marathon at Olympic Park. It wasn’t his best day, but he grinded it out and is proud of his effort.

Katie, Mitch, and Sam speak with Liam Manton this week. Liam is fresh off his 2:54 marathon on the Sunshine Coast last weekend, so we’re lucky enough to get a current recap. Liam has an eclectic endurance history, spending a lot of time in the gym with kettlebells and biking. Liam started running with Runcrew but recently began working with Pulse and has seen great results. His other PBs include 17 flat for 5k, 34:47 for 10k, and 1:18 for the half. Sam put the tools down for 4 days last week with a self-diagnosed adductor strain, which seemed to improve by the weekend. Katie is also cautious with her injury and is waiting for X-rays from her doctor. Mitch runs 102 km this week, off the back of C2S, and manages to find some good trails after a big chunk of climbing early on in Cessnock.

Sam, Katie, and Mitch are joined by WTC member Dane Ottesen. In just a few short years, Dane has run an impressive time trial of 15:04 on the Picton Parkrun course (though not during an official event), but officially clocked 15:37 at the Wollongong Running Festival, 31:55 at the Sydney 10K, and 71:50 at the Gold Coast Half Marathon. Dane started running when Picton Parkrun began, initially finishing in 22 minutes. He improved to 18 minutes on his own until Myles Gough traveled up for Parkrun and introduced him to WTC. Since then, Dane has been coached by IRP’s Brady Threlfall and has seen great improvements in his running. Currently, Dane is managing his work-life-running balance and trying to string together more consistent training. Mitch is back from Spain. Despite the jetlag and a bucks party on Friday night, he managed to run 49:50 at C2S today. Katie is building on her running while continuing to work through her hip injury. Dane put together a solid week with strong sessions and an unintentional 2-hour, 20-minute long run, which included a 9-meter fence climb. Sam hit 100 km for the week, his first time reaching that milestone since March.