TFTV Rat Race ft. Mel Jefferis & Pete Naseby
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Show Notes
TFTV Rat Race – Ballarat Build (5 Weeks Out) 🎙️
Sam catches up with past guests Mel Jefferis & Pete Naseby as the Ballarat Marathon edges closer.
Mel is gearing up for the Half Marathon and building strong after overcoming hamstring issues. She takes us through her recent block, including an 86km week featuring sessions like 6 x 1k + 4 x 400, 3 x 10 mins, and a 2-hour long run. She’s lining up with confidence and chasing a PB in Ballarat.
Pete is set for the full marathon, joining a strong contingent of Illawarra locals. Off the back of a 3:04 in Sydney, he’s targeting improvement with a consistent block — highlighted by a 93km week, including 15 x 400m off 30s and a big 37km day incorporating the Huskisson Elite Energy Half (1:29) after 13km pre-fatigue.
Sam also shares his own prep for Shellharbour, with a 99km week including:
• 16 x 400m @ 3:26 (45” rest)
• 4 x 2k @ 3:45 (500m jog)
• 34km long run + 2 gym sessions
Café Kit of the Week ☕️
Running gear that doubles as post-run swim kit:
• Nike Vomero Plus
• 250ml pop top
Ballarat is coming 👀