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PODCAST

Tales from the Valley Podcast

talesfromthevalleypodcast

Behind every runner there is a story, and we think our local communities deserve to have theirs’ told. The Tales from the Valley Podcast aims to uncover running stories from the South Coast of NSW. Passionate runners Sam Hodges & Katie Mahoney will be catching up on a weekly basis to unravel the running stories from the South Coast and take you on their own personal running journeys.

sports running

All Episodes

01:10:39

TFTV ft. Mel Jefferis

Tales from the Valley Podcast ·

2025/05/11

In this episode, Sam and Katie catch up with Mel Jeferris. Mel, based in Narooma, has been in impressive form lately, recently running a marathon personal best of 3:08:06 at Ballarat. Mel began running in 2015, completing her first marathon that same year in Melbourne. After taking a break to have two kids, she returned to running with structured training from her brother, Greg Frost, in 2020. Since then, Mel's progress has been consistent, with key workouts like 8x1km repeats, long tempos, and

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01:18:52

TFTV ft. Stefan Deane-Smith

Tales from the Valley Podcast ·

2025/05/04

Sam & Katie catch up with Stefan Deane-Smith. Stefan boasts PBs ranging from 1:53 for 800m through to a 70 minutes flat for the half marathon on a hilly Auckland course to come 3rd in the NZ Half Marathon Champs. Growing up in New Zealand, he ran competitively after starting out in a variety of sports through school. At his peak, he logged 160–200 km per week before stepping away from the sport for a time. After moving to Australia, Stefan gradually returned to high-level running and is now

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01:21:56

TFTV Ballarat Marathon Recap ft. Dane Ottesen & Greg...

Tales from the Valley Podcast ·

2025/05/02

Join us for two incredible stories from the Ballarat Marathon! Dane Ottesen shares his inspiring marathon debut, clocking a remarkable 2:46, while Greg Frost reflects on his 2:28 finish—achieving a lifelong running goal.Get a feel for the course, the atmosphere, and why this event should be on your radar for 2026. Whether you're chasing a PB or your first marathon finish, this episode will get your heart pumping.

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01:30:13

TFTV ft. Sinead MacCana (RISE&RUN BALI)

Tales from the Valley Podcast ·

2025/04/27

Sam and Katie chat with Sinead MacCana. Sinead is the founder of RISE&RUN Bali, a thriving community running group based in Canggu, Bali. Her running journey began alongside her career in Personal Training in Australia, where she also completed her first marathon.Presented with a unique opportunity, Sinead took on the Bali Hope Ultra — an 84km charity ultramarathon. To prepare, she made the bold decision to move to Bali, start a run club from her home to fundraise, and then complete

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01:24:47

TFTV ft. Sarah Reiter (Boston Marathon Recap)

Tales from the Valley Podcast ·

2025/04/24

Sam and Katie catch up with Sarah Reiter, Tracksmith athlete and longtime friend of Katie’s from college. Sarah’s resume is stacked with personal bests ranging from 16:21 for 5,000m to 2:31 for the marathon. Most recently, she placed 24th at the Boston Marathon, clocking a solid 2:33 on a course that chewed up many.Sarah gives us an inside look at her peak training week, logging 85 miles (~137km) with plenty of hills and a mix of threshold, marathon pace, and anaerobic sessions. This was one of

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47:05

TFTV CTMF Race Recap ft. 2025 Winner Myles Gough

Tales from the Valley Podcast ·

2025/04/18

Myles Gough re-joins the podcast after his 2nd win at Canberra Marathon last weekend in 2:30:08Myles walks us through his training block as well as his taper and exciting race recap. It was a tactical day out and an exciting race, this ones a must listen!

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01:34:48

TFTV ft. Adam Brill

Tales from the Valley Podcast ·

2025/04/07

With Katie back in the US, she and Sam are taking the next few weeks to catch up with some of our amazing international listeners. This week, they’re joined by Adam Brill, a passionate runner based in Boston, former colleague of Sam’s, and long-time listener of the show.Adam shares his unique running journey, which began after his professional golf career didn’t quite hit the heights he had aimed for. Determined to keep chasing goals, he set out to run the New York Marathon—his debut coming in

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01:21:08

TFTV ft. Pat Miller

Tales from the Valley Podcast ·

2025/03/30

Sam and Katie chat with Pat Miller, a core member of JT Running. Pat got into running a couple of years ago, initially as a lighthearted challenge to beat his business partner in a race. What started as a gag quickly became a valuable routine for his mental well-being, so he committed to it seriously. He later joined Savvy with a friend and hasn’t looked back since—quickly improving from a 21-minute 5K to 19 minutes. Pat now boasts personal bests of 10:24 for 3K, 17:51 for 5K, and 1:29 for the Half

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01:31:57

TFTV ft. Harm Schaap

Tales from the Valley Podcast ·

2025/03/25

This week, Sam, Mitch, and Katie catch up with Harm Schaap, who boasts some blistering PBs, including 3:51 for 1500m, 8:38 for 3000m, 14:58 for 5000m, and 31:12 for 10K. These times were set a few years ago, and Harm shares his long training journey with Hince’s Horses, moving from Mollymook to Wollongong for university. He recently ran a very minor PB for 1500m—less than a second faster—but it was a confidence booster, and he feels his current PBs are under threat this year after consistent

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01:24:01

TFTV ft. Matt Johnsen

Tales from the Valley Podcast ·

2025/03/16

Sam and Mitch catch up with Matt Johnsen, an impressive runner who grew up in Broulee. After winning numerous national medals in the steeplechase, Matt made the choice to move down to Melbourne to pursue running. Once in Melbourne, Matt's teammates began going to college, and he felt he had the potential to do the same. He achieved remarkable personal bests, including 14:14 for the 5000m and 29:25 for the 10,000m.After college, Matt returned to Melbourne and was coached by Brad Croker, achieving

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01:23:19

TFTV ft. Paul Gallina & Andrew Kyrie (Traak Running)

Tales from the Valley Podcast ·

2025/03/09

Sam, Katie, and Mitch chat with Paul Gallina and Andrew Kyrie. Paul is currently training for his first marathon in Wollongong at the end of April, while Andrew is an accomplished runner with a personal best of 19:01 in the 5k. Together, Paul and Andrew are the founders and owner-operators of Traak Hats, which offers a unique running hat designed to meet the needs of runners. This hat features a zipper, allowing for a pocket to hold gels during long runs. The idea originated from Andrew's

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01:16:36

TFTV ft. Laura Morath

Tales from the Valley Podcast ·

2025/03/02

Laura had a stellar 2023, setting impressive PBs, including 18:15 for 5K, 38:50 for 10K, and a 1:26 half marathon—winning the Wollongong Running Festival in the process.She ran her first half marathon in 2016 but didn’t fully commit to running at the time. It wasn’t until recently, after having her two boys, Thomas and William, that she found the consistency to train seriously. Past guest and friend Renae Placek played a key role in encouraging Laura to take up running more competitively. Now,

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01:10:44

TFTV ft. Morgan Clarke (Your Local Run Club)

Tales from the Valley Podcast ·

2025/02/23

Episode Summary Sam, Mitch, and Katie sit down with Morgan Clarke, the driving force behind Your Local Run Club in Shellharbour. What started as a small group of friends meeting for a weekly run has grown into a thriving community, with 50-70 runners hitting the Marina every Wednesday morning. The club welcomes runners of all levels, kicking off from the Shellharbour Ocean Pool, looping around the Marina, and wrapping up with a swim and coffee at Darley St Local. Morgan is a standout athlete in her

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01:23:50

TFTV ft. Luke Hince (NSW 5000m Champ)

Tales from the Valley Podcast ·

2025/02/16

Sam, Mitch, and Katie catch up with NSW 5000m Champion Luke Hince. Luke shares insights into his past nine months of training since breaking 30 minutes for 10K at Sydney10 last year. Despite dealing with minor niggles and work stress, he has maintained consistent training.He recaps his thrilling victory at the NSW State 5000m Championships, clocking 14:11. After making a bold move to the front at 3K, he was caught with 400m to go but surged back ahead with 150m left to take the win. Luke credits

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01:35:26

TFTV ft. Jack Ratz

Tales from the Valley Podcast ·

2025/02/09

Sam, Katie, and Mitch catch up with Jack Ratz. Jack resides in Canberra and runs with the Deagony of Defeat Run Club. However, his partner's family is from Pambula, so he often visits the Sapphire Coast. Jack started running during COVID. He used to play AFL and coaches gymnastics, so he has an impressive power base. He has run some blistering times in a short period, including a 16:10 for 5k and 2:39 for the marathon. Jack trains with power as a metric, with Zaine Upton as his coach.Katie recaps

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01:34:41

TFTV ft. Rede Carney

Tales from the Valley Podcast ·

2025/02/02

Sam and Mitch sit down with Rede Carney, who has some impressive personal bests—all achieved after breaking the three-hour mark at the Sydney Marathon last year. He has run 17:11 at the GONG5000 and placed second at the recent SMC Road Series Half Marathon with a time of 1:19:32. Rede took up running in his 30s but has prioritized health and fitness since he was 17. Coming from a triathlon background, he considers himself to have a "diesel engine" and has recently incorporated speedwork into his

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01:18:36

TFTV ft. Hollie Betts (Narooma Run Club)

Tales from the Valley Podcast ·

2025/01/28

Sam, Mitch, and Katie chat with Holli Betts, the founder of the Narooma Run Club. Despite being relatively new to running, Holli has made remarkable progress. Inspired by Mel Jefferis, she started running regularly and has already completed two half marathons, improving her personal bests (PBs) for the 5k and 10k, including a fresh PB at Wagga Wagga Parkrun last week.The Narooma Run Club began with just seven women meeting on Sundays to run at Bar Beach, Narooma. However, as interest

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01:21:34

TFTV ft. Maddi Costanzo

Tales from the Valley Podcast ·

2025/01/19

Sam and Katie chat with Maddi Costanzo. Maddi has played soccer at an elite level since the beginning of high school, competing across Europe and the U.S. She was on track to go pro but suffered an ACL injury during a game, requiring extensive rehab. A few years later, after returning to the field and performing well, Maddi experienced another ACL injury. However, she turned this setback into a positive by completing several courses to develop a holistic understanding of health and fitness. Now,

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36:14

TFTV 1st Birthday

Tales from the Valley Podcast ·

2025/01/17

A quick message from Sam on the 1st year of the podcast, followed by Russ and Sam's 'practice' podcast before the original launch. Enjoy, thank you to our listeners and our partners.

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01:14:10

TFTV ft. Chloe Pateman

Tales from the Valley Podcast ·

2025/01/12

Sam, Katie, and Mitch are joined by Chloe Pateman. Chloe is a Wollongong local who has recently moved to the Gold Coast. She boasts an impressive list of personal bests from 2024, including 4:37 for 1500m and 36:37 for 10k. Chloe started running in Year 10 and has been part of several squads, including Vicki McPhillips' group running around Blackbutt and the HIRT Squad. She has now joined GC Run Co, a group she connected with during a training camp in Perisher. Chloe enjoys running as it helps her

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117 results

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