Tales from the Valley Podcast

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.

Tales from the Valley Podcast is a sports podcast hosted by talesfromthevalleypodcast, with 100 episodes on record and a Required Pod Score of 80.

talesfromthevalleypodcast hosts Tales from the Valley Podcast, a sports show with 100 episodes published.

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  Episode #145

  TFTV ft. Adam Bezzina

  Sep 21, 20261h 24m

  This week on Tales from the Valley, Sam and Karen are joined by Adam Bezzina — the unofficial president of The Valley Run Club — to chat about his running journey and the growth of one of the Illawarra’s thriving local running communities. Adam shares how the 75 Hard Challenge helped kick-start his running, beginning with 20-second run-walk intervals before progressing to a 50km lap of Lake Illawarra and his first official marathon at the Gold Coast, where he finished in 3:56. He also talks through his PBs, including a 46:51 at Run Shellharbour and a 1:39:38 half marathon, while offering practical advice for beginners looking to build their confidence and distance. The conversation explores the origins of The Valley Run Club, which meets every Thursday morning at 5:45am, and how it has grown from around 10 runners to more than 20 regular attendees through winter. Adam explains the club’s community-first approach, its flexible 6km route, recent collaborations with other local clubs and businesses, and plans to make its successful monthly 10km social run a regular fixture. They also discuss the infamous “Bottlebrush U-turn” Strava segment, the club’s new apparel, an upcoming shop run with Elite Supps and Stone Valley Bakehouse, and the possibility of forming a committee to help guide the club’s continued growth. Karen provides an update on her Melbourne Marathon preparation following a huge 36km long run at Cronulla, averaging 4:38/km. With race day approaching, she breaks down her taper, target pace and nutrition strategy, including Precision Pure and SIS gels alongside Dr. Hydrate electrolytes. Adam talks through his current training routine of Tuesday track sessions, Thursday club runs, Saturday long runs and regular gym work, while Sam recaps a 103km week and the ongoing management of his shin. The group also dives into recovery boots, sauna tents, heart-rate straps, gels, supplements and the added nutritional considerations Adam faces as a runner with coeliac disease. To finish, the crew tackles the important issues: overused race-photo poses, the frustrations of tracking shoes properly on Strava, and whether Adam should line up for a 5km time trial or the Gong 5000. A big shoutout to Jase Quigley, Elite Supps, Bean Roasted Café, Anytime Fitness, Limitless Custom Apparel and everyone helping make The Valley Run Club such a welcoming part of the local running community. Follow The Valley Run Club on Instagram

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  Episode #144

  TFTV ft. Josh Hammann (The Herd Run Club)

  Sep 16, 20261h 38m

  This week on Tales from the Valley, Sam and Karen are joined by Josh Hammann from The Herd Run Club to discuss how a casual gathering of mates grew into one of the Illawarra’s friendliest running communities. Josh shares the story behind The Herd, which now attracts more than 50 runners each week, and explains how rotating routes, milestone beanies, birthday coffees, beacons and sweepers help create a club where walkers, pram-pushers and runners of every pace feel welcome. The crew also checks in on their own training. Karen is building towards the Melbourne Marathon after incorporating the Sydney Half into a dramatic 28-kilometre long run, Josh is chasing a sub-20-minute 5K at the Gong 5000, and Sam reflects on a big 105-kilometre week. There’s also plenty of chat about gym work for runners, shoe choice and managing calf and Achilles load—before things inevitably descend into a critique of tucked-in singlets, manufactured running communities and influencers jumping into races without bibs for content. Follow The Herd Run Club: Instagram: https://www.instagram.com/_theherdrunclub/

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  Episode #143

  TFTV ft. Michael Rixon

  Sep 7, 20261h 17m

  Michael Rixon joins Sam and James Tunbridge after smashing the sub-2:50 barrier with a 2:48:42 at the Sydney Marathon. Michael breaks down how he progressed from 2:57, despite beginning his marathon build with zero mileage after an Achilles injury. He shares the conservative pacing strategy that allowed him to negative split Sydney, run his fastest 5K between 30K and 35K, and finish strongly when others began to fade. The boys also discuss Michael’s 700g-per-day carb load, race-day fuelling, the benefits of strength and Hyrox training, and whether he can back up for a 2:45 attempt at Melbourne just five weeks later. James provides an update on the neuromuscular issue behind his collapsed foot arch, his gradual return to running and the rehabilitation work he hopes will eventually take him back under 15 minutes for 5K. Meanwhile, Sam continues recovering from his post-Japan illness and looks ahead to racing 10 laps of the Canberra Outlet Centre. Also covered: Michael’s 17:12 5K and 1:16 half-marathon PBs, running fast on heavy legs, Puma Fast-R 3 calf soreness, the Adidas Adizero Boston as a value long-run option, Brooks Ghosts, orthotics and plenty more.

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  Episode #142

  TFTV - Harbour 10 Recap ft. Luke Hince & Pat Miller

  Jul 29, 20261h 19m

  Fresh from a huge weekend of racing, Sam is joined by Luke Hince and Pat Miller to recap their performances at Sutherland to Surf and the Harbour 10. Luke breaks down his commanding Sutherland to Surf victory before backing up with a brilliant 28:51 for second place at Harbour 10. He discusses his race selection, pre-race primer sessions, competing against one of the strongest fields in the country and what comes next—including City2Surf, Zatopek and a possible move up to the half marathon. Pat reflects on his breakthrough 34:48 PB in his first major 10K event. He shares how he navigated the crowds, committed to the sub-35 pacer and resisted checking his watch while battling through the course’s difficult gravel section. Sam also reviews his own 37:20 official PB—an encouraging result despite falling short of expectations—and explains why he plans to stay patient, continue focusing on 5K and 10K sessions and gradually build his mileage. The episode covers race-day strategy, training in groups versus training alone, the challenges of the Harbour 10 course and whether Luke and his training partners should launch a podcast of their own.

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  Episode #141

  TFTV ft. Tom March

  Jul 20, 20261h 33m

  Sam is joined by returning co-host Karen Blay to chat with one of the Illawarra's fastest middle-distance runners, Tom March. Tom opens up about his running journey—from discovering the sport as a nine-year-old through to becoming the 2024 NSW 1500m State Champion and running personal bests of 1:51 for 800m, 3:45 for 1500m, and 14:29 for 5km. The conversation also dives into the reality of elite sport, as Tom shares the challenges of dealing with a long-term osteitis pubis injury, how he's adapted his training with cross-training, gym work and lactate testing, and why he believes he's fitter now on lower mileage than when he was running 170km weeks. We also cover: Tom's coaching journey and training philosophy Lactate testing and threshold-based training Managing injuries and avoiding common training mistakes Bicarb supplementation—when it works and when it doesn't Favourite running gear and injury management tools Karen's Melbourne Marathon build and biggest training week of the year Sam's Harbour 10 preparations A classic Strava rant and the latest local running results Whether you're chasing a PB, managing an injury, or just love hearing how elite athletes train, there's plenty to take away from this episode.

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