Mitch and Sam catch up with Steph Auston this week. Steph is a highly credentialed road and trail runner with a stack of podium finishes and wins. Steph spent a lot of time living in Merimbula at the start of her trail running journey, though she currently resides in Newcastle.

In 2019, Stephanie achieved her peak road Personal Bests, marking a significant milestone in her career before transitioning to trail running. Her trail running breakthrough came with a golden ticket to Western States, earned through a second-place finish at the Black Canyon, and another ticket secured at Tarawerra in February 2023.

Stephanie's impressive athletic achievements span various distances, including a 10k time of 35:37 at the Sydney 10 and a marathon best of 2:43:33 at the Canberra Marathon. Notably, she has excelled in ultramarathons and trail races, consistently placing high in competitions like the Tarawera 102km and the iconic Six Foot Track Marathon.

Sam talks about his first regular running week (2 sessions and a long run) to finish up with a 79km week. Mitch’s hamstrings finally get the better of him where him and his coach Gary Howard make the call to just jog for a few weeks, though even with a couple of days off he edges out Sam’s mileage with 84km for the week. Steph puts together another ‘Bread & Butter’ 200km week with some up-tempto efforts.

Lots of shoe discussion tonight, as well as the usual Café kit of the week and Round the Club Segments.

For more insights into Stephanie Auston's journey and achievements, check out her profiles on UTMB and World Athletics.

https://www.instagram.com/steph_auston/

https://www.strava.com/pros/14523979

Sam and Mitch catch up with Trent Macleay this week. Trent has run 17:27 for 5000m, 52:44 at C2S, 1:22 for the half, and 2:56 just a few weeks ago at the Noosa Marathon. Trent came into his own as a runner after picking up the running bug from the rest of his family, running his first C2S around a decade ago. Trent tells us how he has evolved as a runner since then and has started to run these impressive PBs. Coached by Barry Keem, Trent is keen to keep improving on these times with a big focus on the marathon PB.

Mitch runs 121km this week, with more progress in sessions, outperforming his splits from the same session a few weeks ago. Sam runs his first session back from injury and is surprised by how well it went given the circumstances, slowly building back with a 63km week. Trent is just building back after the Noosa Marathon; however, he runs two very impressive sessions with some blistering 400s and a kickdown long run on Sunday.

We shout out members of Narooma Run Club, Team Keem, and Sapphire Coast Runners.

Lauren ‘Loz’ Mitchell Joins Mitch, Sam & Katie on the podcast. Loz ran a World Jrs Qualifier in the 800m of 2:06 as well as 4:23 in the 1500m. Loz took some time away from the sport following her success as a Junior however has run very impressive PB’s from 17:29 in the 5k to a 2:59 Marathon.

Loz talks us through the importance of training sensibly and enjoying running as a sport. Loz runs with the HIRT squad run by Ian Hatfield and Debbie Holland. Loz walks us through her recent training philosophy leading into Gold Coast Half Marathon.

Katie gives us an injury update as she clocks up 9 hours of cross-training, Loz dials into Half-Marathon pace a couple of weeks out from her race at Gold Coast, Mitch clocks up 114km of solid work & links up with Sam during the On Wear Testing NLRC x WTC Long Run on Sunday.

Tune in for some bizarre bits of equipment to bring to the café, as well as Round the club shoutouts. Remember to tag us on insta for a chance to win a TFTV exclusive Tee and $50 LSKD voucher in your freshest running gear.

Mitch and Sam catch up with Alex Bui. Alex has completed an Ironman in 11:06, UTA100k in 13:52 and also has run 4:53 for the Mile, 16:50 for 5k and just over 3 hours for the marathon (not to mention some impressive lifts in the gym). Alex posts a lot of great content on Instagram documenting his fitness journey, the latest endeavor being his sub 2:50 attempt at the Gold Coast in a couple of weeks.

Sam puts 29km down in his first week back to running, Mitch continues another week of solid training hit 120km last week and Alex nails his peak marathon session putting down 30 of his 36km at 4:05 pace.

Links to Alex’s Socials to follow his running journey below:

https://www.instagram.com/alexbuifitness/

Sam sits down with James Tunbridge to discuss another successful Wollongong Running Festival Event. Tune in for a full recap and also Tunnaz’ race against Novak Djokovic.

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.