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:

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  His transition from the HIRT squad to Brendan Hince’s Stable

  
  


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  Training structure and benefits from the new coaching setup

  
  


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  A last-minute aggressive race plan in Tassie

  
  


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  Upcoming goals: cross country season, Albert Park GP 10k, and a big summer on the track

  
  


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  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

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  Spiky Foam Roller

  
  


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  Hoka Running Hat

  
  


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  Traak Running Socks

  
  

📣 Round the Club Shoutouts

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  Fraser King – Never Lazy Run Club

  
  


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  Russell Dessaix-Chin – Wollongong Track Club

  
  


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  Holly Howell – JT Running