Episodit
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In this episode, the hosts are joined by Luke Hince, who shares his experience running a 29:57 at the Sydney 10 race. The day after his impressive performance, Luke discusses the race and his training strategies.
Mitch recaps his recent training sessions, balancing two gigs, and his performance at the Sydney 10. Katie provides an overview of her week of training, talks about undergoing VO2 max testing, and discusses dealing with a recent niggle and its impact on her training.
The episode also includes special discussions about how each host ended up with their current coaches, exploring the journey and decisions behind their choices. Additionally, Luke shares his favorite characters from "Gilmore Girls." Listeners can enjoy the usual segments and engaging discussions, making for an informative and entertaining episode.
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Mitch, Katie and Sam welcome Glenn Edmonds, a key figure in the Sapphire Coast Runners community. Glenn shares his impressive running journey, from clocking a speedy 15:30 in the 5k to a solid 2:58 in the marathon, spanning different stages of his career. Beyond his own achievements, Glenn also shares insights into coaching a talented group of runners on the South Coast, with promising results.
Katie dials back her training this week in terms of intensity, though still clocks 119km, while Mitch maintains his consistency with 109km logged. Sam returns to running after addressing ongoing shin concerns, though he's scheduled for an MRI next week to ensure everything's on track.
The episode features regular segments like Cafe Kit of the Week and Round the Club Shoutouts. Plus, stick around after the main show for Sam's interview with James Tunbridge, who's become a familiar name on the podcast.
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Sam is joined by 2 new regular co-hosts and previous guests Katie Mahoney and Mitch Ryan.
Mitch starts by providing a Fitness5 recap from the event in Wollongong last week, Katie is able to provide her experience as well given she ran in the event.
Sam opens up about his continued reliance on cycling for fitness, despite ongoing struggles with shin issues. Mitch also shares his recent achievements, putting together a solid week of running with two big sessions and a 118km week. Meanwhile, Katie takes listeners through her race week, recounting her impressive performance at the Sydney Hoka Half, where she finished in 1:21.
Excitement builds as the hosts introduce two new segments to the podcast: the "Cafe Kit of the Week" and "Around the Club Shoutouts," promising fresh content and community engagement in future episodes.
Listeners are treated as Dan Squires joins us again to provide his London Marathon recap, where he crosses the finish line with an impressive time of 2:35.
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Welcome back to our running podcast! Today, Sam sits down with Charl and Frosty to unpack their recent races in Osaka and Tokyo. Charl clocked in at 2 hours, 40 minutes, and 41 seconds, while Frosty finished in 2 hours, 35 minutes, and 55 seconds.
But the story doesn't end with the finish line. Join us as Sam delves into their travel tales, from navigating Tokyo's bustling streets to soaking in Osaka's vibrant atmosphere. And of course, there's the essential discussion on Japanese cuisine – from pre-race fueling to post-race feasting, they spill all the delicious details.
Join us as we recap Charl and Frosty's runs and delve into their thoughts on the race. Discover how both of them are adjusting to life after their races in Osaka and Tokyo, and join us as we explore what lies ahead for these inspiring runners. It's a conversation you won't want to miss!
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In the latest podcast episode, Russ and Sam tackle the Christchurch Marathon with mixed experiences. Despite struggling with a shin stress fracture, Sam completes the 10k race in a respectable 39 minutes after minimal training. Russ, however, steals the show with a remarkable performance. He clinches 4th place in the marathon, crossing the finish line in 2 hours, 33 minutes, and 14 seconds, achieving his first-ever negative split in a marathon.
During their time in Christchurch, Russ and Sam also had the chance to explore the city and its surroundings, enjoying some memorable experiences. Sam, has already set his sights on returning next year to complete the marathon.
A big shout out goes to the winners at RunShellharbour - Chris Avery for the marathon in 2:50, Sam Jones in the Half Marathon; James Tunbridge and Katie Mahoney in the 10k.
Please enjoy "Homesick Lullaby" by Tim Winterflood at the end of the episode. Tune in to hear more about their race experiences, tapering process, travel plans, and what's next for Sam, Russ, and the podcast.
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In this episode of the podcast, Sam is joined by Liam Mahoney and Josh Engel to provide an insightful recap of the recent Canberra Marathon. Liam recently ran an impressive 16:42 for the 5km distance, bringing that achievement to the discussion. Meanwhile, Josh shares his journey, having completed the marathon in an impressive time of 2 hours and 46 minutes.
One of the highlights of the discussion is Liam's marathon performance, where he finished in 3 hours and 3 seconds, agonizingly close to his goal of running sub-3 hours. Despite falling just short of his target, Liam's determination and perseverance shine through, making for a compelling narrative. Additionally, Josh added a touch of style to the event, looking dapper in his Tracksmith hoody.
Throughout the episode, listeners are treated to a deep dive into marathon training methodologies and the philosophical underpinnings behind training sessions. Whether you're a seasoned runner or a novice, this conversation offers valuable insights into the world of marathon running, making it a must-listen for anyone passionate about the sport. Tune in to gain valuable tips and inspiration for your own running journey.
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We had the pleasure to get a huge running name in the Illawarra Region on this week. Barry Keem joins Russ and Sam. 2:21 Marathoner, 100km Australian Team Representative, Ultra Runner and Super Coach, we hear about Barry's eclectic and lengthy running background, a number of marathons he's won and his transition to the ultra space. Baz tells us about his current training leading into the Sydney Backyard Ultra this weekend.
Sam strings together a few runs finally though proceeds with caution still treating his effected Tibial Stress and mixing in cross training. He has hopes that some residual fitness shines through on race day as he looks to tackle the half.
Russ continues with the ups and down coming down with some illness prior to his current race, however he finishes the week on a high inspired by all of his mates running Canberra Marathon Festival over the weekend.
Tim Winterflood takes us out with Extension of you.
Find links to Barry's socials and coaching below:
https://www.teamkeemcoaching.com.au/
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Sam speaks with Dan Squires, a UOW alumni now living in Ireland. Dan has his own podcast 'The Back Straight' recapping and reviewing the running results over in Ireland.
Only having run for a short few years, Dan has some very impressive PB's ranging from 16:38 for 5km through to a 2:39 marathon in less than ideal conditions at Dublin a few years ago. Not only has Dan been successful on the roads but has taken part in a number of long distance events so is quite experienced when it comes to longer trail events.Dan runs us through how he fell in love with running and his move from Aust to the UK.
Check out The Back Straight Podcast here: https://podcasters.spotify.com/pod/show/the-back-straight
Follow along with some of Dan's running content here too:
https://www.instagram.com/dansonlyrans/
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Josh joins Sam and Russ this week as he laces up for Canberra Marathon the week after next.
Josh has impressive PB's ranging from 9:18 for 3k through to 2:41 for the marathon, and is hoping to gain more experience at Canberra to execute in the marathon. He tells us about his solid training block, nutrition and also about his luxurious running wardrobe.
Sam gives us some sad news who is stuck in the moonboot as his shin turned out to be a stress reaction, though he's in good spirits and is doing his best to maintain fitness primarily on the elliptical (unfortunately he's dropped down to the half marathon at Christchurch). Russ strings together more good training but isn't fully confident due to his knee holding him back a little. Josh runs through some impressive marathon specific training and talks about his taper strategy for the next week.
The WTC boys fire in some good questions to Josh which results in some sophisticated chat about "Cafe approved kits".
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Sam gets the chance to chat with Paige Penrose. Paige has an exceptional trail resume with wins in the UTA 22k, the Takayna 26k, The Buffalo Stampede and the UTK 27k.
Paige is currently in the US studying at the University of Nevada and competing on the track. Paige talks about the differences training in the US versus back at Stanwell Park, including training at altitude and what she's learning training on the track.
Paige has ambitions to race in some longer trail events as well so starts to consider what training intensities work for her and what that looks like from a nutrition perspective.
We also hear about Paige's sponsor 'The North Face' and how they focus on quality and honesty with their athletes.
Follow along with Paige's Training via the links below:
https://www.instagram.com/paigepenrose_/
https://www.strava.com/athletes/43408658
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Karen joins Russ and Sam this week. Karen walks us through her long and successful running career which includes a number of Australian Records in the 55-59 and 60-64 categories. She will look to add the remaining records to her collection in Hobart in a couple of weeks and also looks to break 3 hours at Gold Coast Marathon this year.
Russ starts to string together some solid training and roll into Christchurch Marathon, cracking 100km for a couple of weeks now. Sam continues to string together Marathon Sessions and high mileage but has looked forward to a day or 2 off and a down week as he has developed a shin splint.
Stick around for the end as Sam speaks with Jon Holmes the Event Director for Christchurch Marathon for an overview of the course, expo and major sponsors of the event.
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Sam gets to chat with Katie Mahoney. Katie moved to Australia from the US so gives us a lot of great insights to running over there and the College track experience, as well as an interesting background on how she got into running.
Katie has a number of impressive PB's across the board include 7th place at Melbourne Marathon in 2022 with a 2:46, and she runs us through her typical training structure and coaching relationship.
Katie and Sam chat about improving on their Beer Mile times being the current Wollongong Champions, and also delve into discussion around recovery, nutrition and strength.
Katie has her sites set on Gold Coast Half Marathon in July and potentially joining the Run Shellharbour Festival for a hit out in April. Follow along with Katie's training here on Strava: https://www.strava.com/athletes/37030419
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Sam catches up with Mitch Ryan to get a recap of the WTC Handicap Champs last weekend. a Mile, 5k and 3k race took place over the weekend. The event went off without a hitch due to a lot of effort in coordinating through a lot of different people in the Wollongong Running Community. Saucony, Capital Brewing, Coast2Mountain Running and Bailey Nelson all helped out from a sponsorship perspective.
A great weekend with a lot of PB's being run, Wollongong is definitely a good place to live if you're a runner right now.
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Sam and Russ get the chance to sit down with a real big dog in the running industry Bradley Croker. Crokes grew up in Mollymook and didn't run so much as a kid, but was inspired by the 96' Olympics and picked up running casually on the treadmill. Fast forward Crokes is a co-host on the Inside Running Podcast and has had a very successful running career with a 2:17 marathon and impressive PB's all the way down to the 800.
Crokes runs us through some beautiful running trails between Ulladulla and Batemans Bay, in fact was humbled on a few long runs by the Ulladulla Rats club when he was younger. We get to hear a bit of detail about Brad's greatest achievements including the Lake Biwa Marathon, Sydney 10 and Christchurch Half Marathon. He then gives us an overview of his experience winning the Christchurch Half Marathon a few years ago, though acknowledges the course will have changed when Russ and Sam head over.Crokes updates us on his slow build back to fitness after being diagnosed last year with Ventricular tachycardia. Russ continues to struggle getting back into training with a pinecone jumping out in front of him during his run and starts to lean towards an approach of jogging his way back to fitness and stripping out the intensity. Sam stacks together 2 solid training weeks both of 118km, honing into marathon pace despite the humidity and caps things off with a very solid long run in Bawley point after celebrating Amelia Berry and Jake Tranter's wedding.
The guys cap things off with an overview of the Canberra Marathon course given a large Wollongong contingent are running this, with some wise words from 2 previous 3rd place getters (guess which 2 hosts). A big shout out to Charl Jansen Van Rensburg's 2:40:41 result at Osaka Marathon coming very close to his A-goal. If you haven't already check out Inside Running Podcast via the link below:
https://open.spotify.com/show/0XNi1i6IdT2TJBc8uwy2IY?si=5c42817cae9a4403
Also support the Sam and Russ's Fundraiser for the Little Miracles Trust via the link below:
https://givealittle.co.nz/fundraiser/tales-from-the-valley-podcast-race-christchurch
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Dylan Gall joins Sam for a chat on the podcast. Dylan is the co-founder of the Never Lazy Run Club, and a talented runner himself (17:02 5k and 35:55 10k). Growing up in Narooma Dylan always did a bit of running while he did boxing, though when he moved to the Gong he took up running a little more seriously. Initially, Dylan and Jarrod had started the ‘Active Bois Run Club’ which was a hand full of mates who met at the kiosk. The likes of Timmy Waters and Nath Hennessy were rolling around, and before they knew it they had upwards of 50 runners meeting on a Sunday morning at North Gong.
Dylan and Sam talk about a few of the earlier ABRC events including a huge showing at the Run Shellharbour Festival, supporting the 42forCF cause and groups heading away to major marathons like Melbourne Marathon together. This led to events like a 3k handicap race around the Blue Mile, Christmas Party’s and scheduled run times at designated cafes around the Gong.
The recent name change from ABRC to Never Lazy Run Club (NLRC), firstly was an interesting story and secondly was changed to ensure that the club was viewed as truly inclusive and everyone could feel comfortable in joining.
Dylan is also a Personal Trainer and had started ‘Make it Count Performance’ (MICP). Dylan and Sam have a chat about the importance of strength training and Dylan’s success working with local runners.
Get down to the following locations to join in with the NLRC:
Beaton Park for Track Tuesdays – 5:15pm at Beaton Park CarparkWednesday Mid-week run – 6am at North Beach KioskFriday Morning run – rotating, updates on Insta. Coffee is a necessity so will be from a caféSunday Morning Run (5k to Longy) – 6am at North Beach Kioskhttps://www.instagram.com/neverlazyrunclub/
PS – support our fundraiser for The Little Miracles Trust in the leadup to Christchurch Marathon:
https://www.givealittle.co.nz/fundraiser/tales-from-the-valley-podcast-race-christchurch
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Sam and Russ chat with Charl after learning he is gearing up for Osaka Marathon on February 25th. Charl has impressive PB's across the board including 15:57 for 5k, 34:10 for 10k, 1:16 for the half and 2:45 at New York marathon.
Charl tells us how he started running in Africa growing up, and how he dabbled in multiple sports which gave him a basis for a long and healthy running career.
Charl has had an impressive and consistent training block despite a very busy schedule and working in a high pressure field career wise. We talk about how flexibility has been key during the training block and also the benefits of training in the hot and humid Wollongong Summer and reaping the benefits with a cooler marathon in Japan.
Stay tuned to our Instagram and we will try to provide the best link to follow Charl's splits on the day.
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This week we get to chat to good mate and 2:32 man Greg Frost. Frosty ran his Marathon PB at Berlin Marathon in 2022 and took out the first Wollongong Running Festival 10k. Frosty hails from Narooma and spent is junior years playing a bunch of different sports. Frosty now stares down the barrel of Tokyo Marathon on March 3rd and he’s in some ripper form off the back of some beefy Marathon Sessions, with friend of the show James Tunbridge at the helm coaching wise.
Russ is back running some reasonable mileage as he carefully plans to sprinkle in some intensity over the coming weeks. Sam speaks about his 3rd place finish at Bay to Bridge Half Marathon in Batemans Bay, though he still feels he’s leaving a bit out on the table mentally as he struggles at the backend of another hot and humid race. This prompts a bit of discussion around running psychology as Sam engages a professional to improve the mental aspect of his running. We hear about Gregs last fortnight of marathon training, with his last big session before he starts to gradually descend into a taper before Tokyo in 3 weeks’ time.
Things end with a bit of general marathon chat and a few quick questions fired at Frosty. Stick around after we say by for ‘Caught in the Ocean’ by our South Coast friend Tim Winterflood.
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Sam gets the chance to speak with Chris 'Becko' Beckmans - 8:28 Ironman Triathlete, 1:12 Half-Marathoner and an all around accomplished endurance athlete. Chris grew up in Wagga and studied at UOW, though he flew under the radar as a very gifted athlete while he carved up the South Coast AFL Comp for the Wollongong Bulldogs.
Years down the track Chris is now living in the UK and sticks to a very impressive training routine. We hear about his training philosophy, including how he approached the Bike, Swim and Running disciplines intuitively to get the most out of himself, how his background as a physio enables him to apply strength and recovery routines seamlessly and how he approaches nutrition across the various races that he competes in.
Chris also applies his experience in training and racing to other athletes as he coaches numerous athletes in Australia and the UK, we get to hear how he approaches programming and weekly schedules.
Keep an eye out for Chris's training and coaching services with the links below:
https://www.instagram.com/chrisbeckmans/
https://www.strava.com/athletes/10711851
https://fourendurance.com/
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Mitch Ryan, the informal Executive Director of Wollongong Track Club joins Russ and Sam this week.
We hear about MItch's stellar junior running career and how he rekindled his love for running in recent years; and we can't forget about his fierce rivalry with Josh "Frothua" Engels. Mitch and Russ then run through the history of Wollongong Track Club and Mitch talks about his goals to bring the different running communities in Wollongong together with interesting and inclusive events.
Russ goes for his first run and tells us about his plan to gradually get back into marathon training after his knee and hammy troubles. Sam continues to put solid training together though lets his head get the better of him in a poor performance in the Blue Mile 5k. Mitch tells us about his recent week and race last week and his training leading into State 5k and Canberra Marathon.
Tune in for this weeks outro song 'Hemlock' by fellow Far South Coastian Tim Winterflood and check us out on Instagram at https://www.instagram.com/talesfromthevalleypodcast/
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Sam has a chat with Zac O'neil 2 months after his ripper top 10 performance at C2K (240km from the Coast of Eden to the top of Kosciuszko).
Zac tells us how he got into running, and talks about his travels across the Middle East and Europe last year which featured 2nd place in the Wadi Rum Full Moon Marathon (informally known as Tatooine Marathon) and the Val d Aran 110k in the Pyrenees as a qualification event for C2K. He also opens up about his training prior to C2K and the race experience itself with quite insightful chat about recovery and nutrition practices.
Zac and Sam then have a chat about Marathon training as Zac switches gears and is looking to run a significant PB at Shellharbour Marathon on April 15th.
Find some of Zac's training, content and his video documentary on the C2K race via the links below:
https://www.strava.com/athletes/31418249
https://www.instagram.com/zac_oneil/
https://www.youtube.com/@zaconeilultra4314
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