Tales from the Valley Podcast talesfromthevalleypodcast

Sam, Katie & Mitch are joined by Kristina Jankulovska the founder of the ‘Coast to Mountain’ Running store based in Port Kembla. Kristina talks to us about juggling parenting, running the store, working full-time and managing her own running journey. Kristina recently completed the UTA50K race in the blue mountains and walks us through a very deliberate training plan from nutrition all the way through to 4am gym sessions and cross-training.
Mitch walks us through his race at Wollongong Running Festival where he ran 1:19 in the half marathon, and Katie takes out the win in 5k Female Category. Mitch puts together a solid training week despite a hammy niggle. Katie talks us through her MRI which indicated a stress fracture of the femur which means she will be out of action running wise for a little while. Sam talks about his return to running as he got the all clear post MRI with no indication of a shin stress reaction, though thinks he will need time to adjust and get conditioned to string together training weeks.
Tune in for our usual segments (Café Kit of the week, and Round the Club shoutouts).
Keep trying JOSH10 at all running stores for a discount, though it probably won’t work.
Follow the Links below for more on Coast to Mountain running and get down to the C2M community runs every 2nd Wednesday at 5:45pm:
https://coasttomountainrunning.com.au/
https://www.instagram.com/coasttomountainrunning/

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.

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.

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.

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!

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.