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