Sam and Katie catch up on the podcast and dive into fresh ideas for the new year — including the expanding partnership with Run Havoc. It’s shaping up to be a big 2026 with more episodes, more collaborations, and some new concepts brewing behind the scenes. Katie drops a huge training update with an 83km week, highlighted by a brutal 12 × 200m on / 200m float session and some smooth, controlled tempo work on Friday. Sam checks in with a 58km week, featuring 6 × 1km on gravel at 3:30–3:40 pace, plus an 18km long run alongside Jack Ratz, rolling the Run Shellharbour course and getting a feel for the terrain ahead. Café Kit of the Week Cans of Energy Drink  A vintage Tempo Training article from the 80s

Sam sits down with Riley Kilham for the first instalment of our new monthly segment.Riley has generously thrown in a $100 Run Havoc voucher for one TFTV listener each month — absolute legend 🙌 This month we dive into Riley’s training week — including some spicy continuous track work and pacing his mate to a 1:25 half at Husky.  Shoe of the Month:Nike Vomero Plus (early contender for shoe of the year 👀) Nutrition of the Month:Pillar Performance Triple Magnesium Apparel of the Month:Never Running Race Singlet Big thanks to Riley and the crew at Run Havoc for the support 💥

Sam catches up with Hamish “Kerns” Simpson, fresh off 30 loops at Reds Backyard Ultra (203.7km). Hamish has lined up at Reds three years in a row, but this year looked different — after linking up with super coach Barry Keem, he’s built consistency, structure and serious momentum. The results speak for themselves with PBs across the board this year, including 17:58 for 5k and 3:08 for the marathon. Hamish breaks down the physical, emotional and nutritional demands of Backyard Ultra racing, and how he’s refined his training across multiple attempts. There’s no time to feet-up though — he’s rolling straight into the Kosciuszko 100-miler in just four weeks. He also shares a peek into a peak week featuring: Backyard simulation loops 32km Kiama Coastal Trail long run Hard 3km effort + 6km tempo Sam recaps his own week logging 57km, nailing the workout but battling through the long run. Segments this episode Café Kit of the Week Vomero Plus review City Cave magnesium float Round the Club shoutouts Run Huskisson podium recap And of course — huge shoutout to Barry Keem.

This week, Sam & Katie chat with up-and-coming triathlete Jack Caldwell.Hailing from Eden on the Far South Coast of NSW, Jack has been training from a young age. A naturally strong swimmer who also shone in school cross country, Jack eventually combined both strengths—adding cycling into the mix—to discover his talent in triathlon. After playing a range of sports growing up, Jack began racing Sprint Triathlons throughout high school. Earlier this year, he claimed the Men’s Junior Title for the Oceania Region in Devonport—clocking a blistering 15:15 5K off the bike. He also boasts a 14:56 PB from a Sydney workout, and fondly recalls defending his Panboola Wetlands parkrun course record. Jack was all set for World Tri in Wollongong, but a pair of stress fractures and other setbacks have forced some recovery time. He’s now building back gradually, with eyes on moving to the Gold Coast in 2026 to train full-time. 🏋️‍♀️ Training Weeks Katie hits 3 x 1K off 90s (3:20 splits) plus some 400s off a 200 float. She’s taking a weekend off with suspected iron deficiency, rounding out at 63 km for the week. Sam clocks 43 km running across four sessions and 105 km cycling on the off days. Jack shares a look at a massive training week from when he was fit—30 hours total, including 30 km swimming, 63 km running, a 5K PB, plus gym and cycling. ☕ Café Kit of the Week Japanese U-Turn ASICS Metaspeed Ray Heavy Lifting 🏆 Round the Club Shoutouts Matt Hauser — for taking out the World Triathlon in Wollongong Reds Backyard Ultra — huge props to everyone clocking some wild distances out there!

This week, Sam & Katie sit down with the incredibly inspiring Taya Mae. Fresh off a huge PB streak — 42:51 for 10K at Shellharbour and a 3:20 marathon in Melbourne just last weekend — Taya shares her unique journey through running, bodybuilding, and powerlifting. Having dabbled in running during high school and more consistently in 2023, Taya spent much of 2024 focused on bodybuilding, backing her running with serious gym strength. However, a recent ramp-up in running volume has brought on a battle with shin splints. What makes Taya’s story even more remarkable is her resilience in the face of multiple health challenges, including celiac disease, degenerative joint disease, and fused joints in her lower back. Yet despite it all, she never stops moving and continues chasing big goals. Up next? The Husky Half Marathon and a Hyrox event later this year. 🏃‍♂️ Training Talk:Sam slots in 3 runs and 3 rides this week, highlighted by a spicy 543215 session (off 1-minute walk recoveries) with paces from 3:57 down to 3:23/km. Katie’s week includes sharp 82-second 400s, a strong 4x5 min @ ~3:35/km, and her biggest week back post-injury — 87km total! ☕ Café Kit of the Week: LSKD 4-inch shorts ICE sleeve for shin relief Waterdrop Hydralite Microlite 🗞️ Round the Clubs News: Liam Manton smashes the GC50 50km in 9th place Gong5000 hits the track on Nov 15 Husky Marathon Festival lands the first weekend of November

Sam catches up with past guest Rede Carney, who’s turned 2025 into a PB-fest: 16:55 at a KJ track night, 34:42 through 10k at Sutho2Surf, 1:18 for the half — then a surprise 2:46 at Sydney Marathon (9-minute out-performance on the day) and a 2:51 for 2nd at Shellharbour on tired legs. We talk training density, racing with family, and rebuilding with a conservative approach that still totals 16–18 hours between swimming and gym. Training diaries: Katie joins late with a week of track, Hyrox, and her longest post-injury run (21km). Sam’s mixing three runs with cycling & swimming, and sneaks in a gravel session in Bega for JPM CC — splits trending the right way. Café Kit of the Week: Pinnacle Podiatry insoles, Saucony Endorphin Pro, and the humble K-mart singlet.Round the Clubs: Shoutout to Lea and the Carney clan after a big Shellharbour weekend; plus past-guest updates from Melbourne, and a Valencia roll call (Russ Dessaix-Chin, Mitch Ryan, Josh “JOSH10” Engel, Stefan Deane-Smith, Greg Frost, Jacob Foster).Event plug: GONG5000 — Nov 15 at Unanderra Crit Track. Multiple seeded 5k races. Enter via Run Havoc / Wollongong Track Club IG or Eventbrite: https://www.eventbrite.com.au/e/gong5000-tickets-1767755667789

Sam & Katie sit down with Karla Maganto, co-founder of the DK Society Run Club alongside Toby Upton. Karla shares how running has completely transformed her lifestyle — from thinking she’d never run a half or full marathon to now balancing Hyrox workouts, strength training, and swimming. She’s passionate about movement, recovery, and building community in Canberra, investing serious time in compression, sauna, and structured training. Looking ahead, Karla’s got her eyes on a few shorter events and potentially a triathlon in the near future. Training Weeks Katie continues to train smart, holding herself back just enough with descending intervals — from 3:30–3:40/km reps down to 36s 200s. Sam braves the cold on his NZ travels, starting his return-to-run sessions and sneaking in some early pace work. Karla fits in a massive week of double sessions, mixing running, Hyrox, and even Salsa dancing. Café Kit of the Week OG Nike Sports Bra Dr Hydrate I Love Ugly Half Tights News & Shoutouts Huge results from Run Shellharbour last weekend, capped off by Rhys Thorpe’s 2:41 marathon debut — solo effort in hot conditions.

Sam & Katie welcome their first official guest from Canberra — Dan Dreher. Dan has some seriously fast PBs, including 14:33 for 5k and 29:53 for 10k, all achieved off relatively low mileage and a relaxed, body-aware approach. He sees himself as a 5k/10k specialist, rarely running further than 21km, but with a strong emphasis on speed across his career. Dan shares his journey through Canberra’s running groups — from training under Gerard Ryan to now being part of Philo Saunders’ squad. Training Weeks Katie is flying on the track, hitting some sharp 400m splits and building consistency. Sam continues to manage his shin with cross-training, including a 100km bike ride to round out his week. Dan had a quiet week while under the weather, but finished strong with a broken km session of 600m reps off 400m jogs. Café Kit of the Week Goggles that actually keep water out SIS Gel Coles Baby Beetroots Shoutouts & News Jared Clifford & Angus Hincksman Shellharbour Run this coming weekend Katie’s recap of the World Champs

Episode Summary Sam & Katie chat with Mark Langley, who moved to Wollongong late last year and quickly made his mark by winning the Run Wollongong Marathon in 2:36 earlier this year. Mark’s road PBs include 15:57 for 5K and 2:32 for the marathon, but his range stretches further — he also claimed victory in the Manly to Bondi Ultra. Mark only began running in 2019, debuting with a 3:27 marathon. When Covid hit, he used the lockdown period to steadily build his fitness, eventually turning his daily work commute into high-mileage weeks. Training-wise, Katie is back into consistent running, logging 61km while mixing in yoga, Hyrox workouts, and some track sessions. Sam managed 40km with the treacherous “Shinjury” returning, but still got through a couple of decent workouts alongside plenty of cycling. Mark is easing back into longer runs after taking 10 days off post-Sydney Marathon. Café Kit of the Week Runners Knot Winners Gels Vomero 18 (Black & White) Round the Club Shoutouts Back of the packers NSW Half Marathon Champs at Olympic Park Sarah Carli & Jess Hull at World Champs

Sam and Katie sit down with Ben Bell, a versatile athlete with an incredible story. After years of rowing, Ben moved into triathlon at age 35 — and what followed is nothing short of remarkable. Ben has run a 70-minute half marathon (2019) and a 2:36 debut marathon. He recorded strong showings at the M7 half marathon and marathon, often finishing just outside the prize money. He is also a Hawaiian Ironman finisher, with 1st and 3rd place age group finishes, and was runner-up at the Ironman 70.3 World Championships. In this episode, Ben shares his journey through running and triathlon, the highs and heartbreaks of racing, and reflects on the end of Sydney’s M7 marathon era. Training weeks: Ben ran every second day and alternated swimming or cycling on the off days. Katie logged 54 km, mixing in Hyrox workouts and a 5-4-3-2-1 interval session. Sam managed his shin splints and walks us through his plan to incorporate more cycling into training moving forward. Café Kit of the Week:A sandbag for weight training, the Brooks Glycerin Max, the Asics Metaspeed Ray, and a good pair of undies. Round the Club Shoutouts:Luke Jones and Scott Ashcroft from IAS.

Episode DescriptionSam and Katie sit down with Jeff Cheso to dive into his impressive running journey. Jeff shares his standout personal bests—8:56 for 3k, 15:17 for 5k, 69:39 for the half marathon, and 2:29 for 3rd place at the Canberra Marathon—while reflecting on how his sporting career began with rugby league before shifting to competitive running. He credits consistency and a touch of healthy rivalry with fellow runners like Russ as key to his success. The conversation traces Jeff’s evolution from a talented young athlete to a competitive masters runner, highlighting both his achievements and the challenges of sustaining performance with age. Training WeeksCheso runs over 100km this week with 2 tempo sessions below 3:40 pace and a solid long run featuring 26km at 4:05 pace. Katie continues to work through her achilles tendinitis, but manages a few wins in the Hunter Valley and gets in two 6km runs. Sam starts to feel the effects of intense training and backs things off with an 85km week, though still nails 3:20–3:35 per km paces in his 2 x 2k, 2 x 1k, and 2 x 500m session on a very windy morning. Cafe Kit of the WeekTennis ball, Thailand knock-off Nike split shorts, OG Saucony trainers, Scraper. Round the Club ShoutoutsThis week’s spotlight is on Xavier Wilson, a vision-impaired runner who sits at the very top of his category and is the reigning Australian Cross Country Champion. Sam also rattles off some strong local results from the Sydney Marathon, celebrating standout efforts across the community.

Sam sits down with Chloe to unpack her recent racing success. Chloe reflects on her breakout 5K at Sandgate parkrun, where she surprised herself with a 16:26, boosted by the energy of 800 runners and a smooth staggered start. She also shares the story behind her win at the Sunshine Coast 10K in 34:40, a race where she focused on keeping a steady rhythm and delivered a performance she’s proud of.

In this episode, Sam shares exciting updates for Tales from the Valley — from setting up merchandise (including new crewneck jumpers and a launch discount) to expanding podcast coverage into the Canberra/ACT region and refreshing the club shout-out segment with race updates from past guests. He also talks about continuing the Down-the-Track Feed mini-series to follow up on guests’ progress. Katie ran 40 km this week while resting her Achilles ahead of upcoming training weeks. Sam logged his biggest week of 2025, hitting 112 km with sessions including a treadmill Moose Fartlek, hill repeats, and a 3k-2k-1k workout on Saturday. This week’s Café Kit of the Week features Milo products as a go-to fuel for training runs, and there’s plenty of chat about the upcoming Sydney Marathon, including a few locals set to hit the start line.

James Alexander’s Triathlon Journey In this episode, Sam sits down with James Alexander to unpack his impressive endurance sports career. James first joined the Savvy Running community around 2012 before making the leap into triathlon in 2013–2014, inspired by watching top athletes train locally. Since then, he’s built a strong résumé that includes a 9:12 personal best at his debut Ironman in 2019, a World Championship finish over the Olympic distance in 2018, and running PBs such as a 3:06 marathon in 2016. James takes us inside what 12 hours of triathlon training looks like across swim, bike, and run—including a key brick workout at the Unanderra crit track: 20 minutes of varied intensity on the bike, straight into 5 x 2km run reps. He also shares his thoughts on a possible return to marathon running in the future, while keeping triathlon as his main focus. Sam rounds out the episode by reflecting on his own training week—backing up after City2Surf with 400m reps on Tuesday, grinding through fatigue, relying on the treadmill for two threshold sessions, and hitting 106km in total. Café Kit of the Week Die Guilty album by LOW Step-up box for plyos Round the Club Shoutouts Gavin Campbell – Illawarra Tri Club Doug Simpson – Illawarra Tri Club Daniel Roe - Sapphire Coast Runners

Bravehearts Marathon Challenge – Glenn’s 7 Marathons in 7 Days In this episode, we celebrate Glenn’s incredible achievement in the Bravehearts Marathon Challenge, where he completed seven marathons in seven days across seven states – raising an impressive $47,000 for child protection. We dive into the story behind the fundraising, from the community-driven “Glenathon” hosted by Sapphire Coast Runners that contributed over $4,000, to the weekly cooking nights at the Bega Country Club where Glenn and his team of volunteers served 120 meals every Friday. Glenn shares insights into his training, the role of cross-training in his preparation, and the mental battles he faced in the lead-up – including moments of doubt just two nights before the challenge began. Despite the hurdles, his determination carried him through to the finish line, leaving behind a powerful message of resilience, community spirit, and the impact one person can make.

Sam & Katie sit down with Phil & Ady, the founders of Parola Run Club. Since summer 2023, the crew has been meeting at the North Gong Kiosk every Tuesday at 6 am – rain, hail or shine. What started as a way to keep their uni friend group connected and accountable has grown into a thriving community, with 30 runners turning up to the very first session. Phil shares how the club boosted his basketball fitness and led to a half marathon, while Ady talks through running a sub-4 marathon time trial around Wollongong and balancing her training with strength and HIIT work. Training WeeksAdy’s week includes a mix of strength training, HIIT sessions, and three runs, giving her a well-rounded approach to fitness. Phil is getting back into the rhythm of run club and regular gym sessions after returning from a long holiday in Europe. Katie logs 50 kilometres for the week, fitting in track K reps on Tuesday, a Friday threshold run, bike cross-training, and Hyrox. Sam starts the week with mile repeats, follows up with an iron infusion on Wednesday, and rounds it out with a gritty but solid City2Surf in 56 minutes. Café Kit of the WeekLow bun hairstyleBody GlideVital+ Steam Sauna Round the Club ShoutoutsAmy O’Halloran – RMAPete Naseby – Wollongong Track ClubThe whole Parola Run Club crew

Down the Track – Episode 1: Lucy Holman We're kicking off the very first episode of Down the Track with none other than Lucy Holman — a powerhouse on the local distance running scene. Lucy stamped her authority in 2024 by winning both Shellharbour Marathons — in April and September — and clocking a rapid 2:56 marathon in the process. But she didn’t stop there. Just recently, she took on the Huskisson Ultra, running an incredible 110km in 10 hours and 13 minutes, winning the women’s race and finishing 2nd overall. We chat about her evolution as a runner, the mental and physical demands of ultras, and what keeps her chasing the next challenge. A perfect guest to launch our new series and set the tone for what’s to come.

This week, Sam & Katie chat with James Constantine — a well-known face in the running scene as the Digital Marketing Manager for Pont3, the team behind Sydney Marathon’s push for World Major status. James shares insights into the campaign, his personal running journey, and how he’s now balancing training with family life. With standout PBs including 16:06 for 5K (solo lockdown TT) and 2:52 for the marathon, James is setting his sights on Ballarat Marathon 2026 with a new PB in mind. James also takes us back to a memorable training week from two years ago, packed with solid sessions alongside his run crew. Training Recap• Katie clocks 24km while juggling a house move and maintaining cross-training consistency on the bike.• Sam hits his biggest week in a while with 108km, including a 17:55 5K TT and a "not-quite-hilly" tempo run dodging a bit of traffic. ☕ Café Kit of the Week Nike Trail Pegasus Meteo Weather App (for runners) Arm Sleeves by One Running 🏃‍♀️ Round the Club Shoutouts Kaitlin Gleeson Alex Bergan Lauren Reid

Katie and Sam chat with Liam Henderson, a talented runner with standout PBs including 3:56 for 1500m and 15:11 for 5000m. After a 4-year hiatus, Liam returned to racing with a 32:00 at the Sydney 10 and a 74-minute half at Gold Coast. He shares proud moments from his junior career, including a 3rd place at National XC, and reflects on his time training alongside Olympian Jess Hull in Europe. Liam also breaks down his best training week of the year, featuring a track session with the Hince stable, 3x2k reps on a cross-country loop, and 6x1k at 3:12 pace. Katie gives an injury update — staying active with the bike, gym, and pilates — but still sneaks in 14km for the week at a good clip. Sam recaps a down week and his run at the Sydney Harbour 5K. 🎒 Café Kit of the Week Nike Vaporfly 4 Asics Novablast 5 Chin-up bar ("You got a door? You got a gym!") 🎉 Round the Club Shoutouts Mack Hunter – JT Running Holly Howell – JT Running Tim Barnett – Wollongong Track Club

In this episode of Tales from the Valley, Sam and Katie catch up with Darwin-based distance runner Darcy Hennessy, who recently clocked an impressive 1:10:39 at the Gold Coast Half Marathon. Darcy shares his journey from growing up with the Kembla Joggers and being coached by his grandfather Jim Hennessy, to stepping away from running to pursue AFL — and eventually finding his stride again in the Top End. Now self-coached and training with Rapid Creek Track Club, Darcy walks us through his current marathon prep, his weekly structure in the Darwin heat, and how community, coaching, and old-school inspiration have shaped his return to the sport. We chat about: His background in elite junior running and AFL Training through Darwin’s heat and humidity Coaching experiences with Savvy Run Club Nutrition and hydration for long runs Building toward his marathon debut at Sydney A genuine, down-to-earth chat with one of the rising names in distance running. Café Kit of the Week YESOUL Exercise Bike Adidas Evo SL Victus Gel Asics Metarun Shorts Round the club Shoutouts Pat Miller – JT Running Brendan Smith – JT Running Colt Phillips – Kiama Running Club