TFTV - 3k PB, Rolled Ankle Chaos & Desperate Housewives

Sam catches up with Katie and breaks down the final week before Shellharbour Marathon 🎙️

Sam’s six days out from Shellharbour after a huge marathon block averaging 95K/week post-baby, but taper week took a turn after rolling his ankle during an easy run.

Thankfully, the signs are positive — walking normally, hopping pain-free, full mobility still there — so the focus now is staying calm, recovering properly, and not doing anything stupid before race day.

The marathon prep itself has been strong:

– 4 x 4K at marathon pace averaging 4:05s

– Half marathon efforts around 4:07 pace inside long runs

– Multiple 35–36K long runs

– A surprise 9:54 3K time trial PB off mostly marathon training 💥

Sam talks through race strategy, the reality of racing without personal drinks on course, and why carrying his own fueling could end up being a major advantage.

Katie also gives an update on her return from injury after six weeks off running. After building back carefully with strength work, Pilates, mobility and Zwift, she’s now back running pain-free and building consistently again.

☕️ Café Kit of the Week

– Tennis Ball IT Band Release

– White Toast & Vegemite Carb Load Special

– Nike Lava Loops Half Tights

📣 News & Shoutouts

• Shellharbour Marathon weather watch — warmer temps potentially on the cards

• Marathon fueling chat — why Dr. Hydrate on-course nutrition raised eyebrows 👀

• Wollongong Running Festival plans starting to take shape

• Big discussion around sustainable mileage vs constantly chasing huge volume

• Katie’s take on social media, injury perspective shifts, and learning to enjoy running again

A proper marathon week episode — taper madness, ankle panic, carb loading, injury comebacks, and trying to hold it together before race day.