Tales from the Valley Podcast

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 Description Sam 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 Weeks Cheso 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 Week Tennis ball, Thailand knock-off Nike split shorts, OG Saucony trainers, Scraper. Round the Club Shoutouts This 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 Weeks Ady’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 Week Low bun hairstyle Body Glide Vital+ Steam Sauna Round the Club Shoutouts Amy O’Halloran – RMA Pete Naseby – Wollongong Track Club The 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

This week, Sam & Katie catch up with Mel Hodges — founder of the Bermagui Run Club and a passionate community builder on the South Coast. Mel first laced up while working a desk job in Canberra, and since then has completed four half marathons and is now deep into training for her debut Sydney Marathon. We dive into: Her 28km long run from Narooma to Dalmeny How she's balancing strength work, run programming, and nutrition Getting coaching certified and supporting others in her club What it’s like growing a coastal run community, with Bermagui Run Club meeting Sundays at 7am from Honorbread for 2.5k or 5k options. Also in this episode: Katie reflects on her Hyrox recovery and a tough knee update. Sam logs his biggest week back, hitting 105km with 12x400s, a hilly tempo, and some longer intervals — all while shaking off a cold. Café Kit of the Week: Saucony Endorphin Elite 2 – Mutant White Asics Glideride Max w/ custom insoles Nike Pegasus Plus Round the Club Shoutouts: Alex Bui – Wollongong Track Club Rede Carney – JT Running Will Page – Never Lazy Run Club Frances Matters – Bermagui Run Club

Sam & Katie chat with Bridie Temple — a rising star in the trail running scene. Bridie’s already stacked an incredible resume: she won her trail debut at just 17 at the Alpine Summit in Victoria, claimed victory at the Kiama Coastal Classic 21km, set the women’s course record at the 2024 Jabulani Challenge 45km, and finished 2nd in both the UTA22k and Buffalo Stampede 100km. Bridie first found trail running exploring her family property just outside of Wollongong and hasn’t looked back. With eyes on the 100-mile distance later this year, she’s training with serious intent — clocking 131km of running, 50km hiking, 20km cycling, and 4 hours of strength work weekly, including some sharp sessions on the track. Sam battles a cold but gets through a big week with a 45-minute yo-yo tempo and 8 x 800s to hit 95km. Katie recaps her brutal Hyrox Pro Sydney effort — 8th place overall and a fresh round of knee trouble. Café Kit of the Week: Posture Correcting Brace Heel Lifts Lululemon Wunder Train High-Rise Shorts Swiftsick Socks Round the Club Shoutouts: Bradley Sawyers – Nowra Athletics Club Jeremy Quinn – Kiama Running Club Rhys Murray – [Club not listed]

Sam & Katie chat with Riley Kilham Riley boasts some impressive PBs including a 16:33 5k at a Christmas Eve parkrun, 34:48 for 10k, and a 1:17:33 half marathon time trial. He got into endurance sports in his late teens after using CrossFit to get healthy and quickly realised he excelled at the running portion. From there, Riley began working with a coaching group via Peter Clifford in the Sutherland Shire to fully embrace triathlons. These days, his focus is purely on running, though he still cycles for cross-training. Riley runs Evolve Human Performance, where he manages running programming alongside strength development. Excitingly, Riley joined us just before the highly anticipated launch of Run Havoc, a boutique running store opening in Wollongong on Saturday, July 12th. Riley and his team aim to bring premium, high-quality running gear to the Illawarra running community, reflecting the strong depth of talent in the area. Training Wrap: Katie gears up for Hyrox Sydney with some sharp 800s on Tuesday and a 5/4/3/2/1/5 session on Friday, hitting 86km for the week with plenty of Hyrox intervals baked in. Sam balances a cold and his return from Bali, still clocking 83km including 6 x 1km at 3:32s and an 8km tempo. Riley, just back from Greece, walks us through a typical training week including lactate testing and double threshold sessions. Café Kit of the Week: On Hat Choccy Milk Alphafly 3’s Tattoo Round the Club Shoutouts: Amir Hashemi Pour – Never Lazy Run Club Jamie Bartolotta – Kiama Running Club Holly Bond – Evolve Human Performance Don’t miss the Run Havoc opening! 🗓️ Saturday July 12th, 8am 📍 126 Crown St, Wollongong Group run from the store, coffee, and an e-bike giveaway! Visit runhavoc.com.au for more info.

Mack has impressive PBs of 17:11 for 5K, 35:16 for 10K, and 1:19:40 for the half marathon—set just a couple of weeks ago at the Wollongong Running Festival. Originally from Canada, Mack moved to Australia nearly a decade ago to begin medical school and now works in the ICU at Wollongong Hospital. He’s on a demanding schedule—one week of 12-hour (sometimes overnight) shifts followed by a week off—but continues to find ways to train and improve. A former triathlete, Mack still spends plenty of time on the bike. He shares the story of a crash down Macquarie Pass that led to a significant injury and how he came back from that. Mack now has his sights set on breaking 17 minutes for 5K and 35 minutes for 10K in upcoming races, and he talks through how he plans to adjust his training as he settles into his new work rhythm. Katie hits the track for a controlled 6 × 1K session, follows it up with a 12/10/8-minute threshold effort later in the week, mixes in some Hyrox training, and rounds out a strong 96 km week. Sam gets back into some lighter workouts as his body begins to tolerate running again. He logs 80 km for the week, including an impromptu fun run while on holiday in Bali. Mack walks us through a chaotic training week that included short runs and bike sessions off just two hours of sleep, a hard parkrun hit-out at North Gong, and a cheeky cycling segment claim. Café Kit of the Week Yoga Bolster Tarkine Autopilot On Echo 3 Round the Club Shoutouts Pat Miller – JT Running Glenn Edmonds – Sapphire Coast Runners Trudie Barnes – Wollongong Track Club

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