TFTV ft. Pat Miller

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