Tales from the Valley Podcast

Katie and Sam chat with Liam Henderson, a talented runner with standout PBs including 3:56 for 1500m and 15:11 for 5000m. After a 4-year hiatus, Liam returned to racing with a 32:00 at the Sydney 10 and a 74-minute half at Gold Coast. He shares proud moments from his junior career, including a 3rd place at National XC, and reflects on his time training alongside Olympian Jess Hull in Europe.

Liam also breaks down his best training week of the year, featuring a track session with the Hince stable, 3x2k reps on a cross-country loop, and 6x1k at 3:12 pace.

Katie gives an injury update — staying active with the bike, gym, and pilates — but still sneaks in 14km for the week at a good clip. Sam recaps a down week and his run at the Sydney Harbour 5K.

🎒 Café Kit of the Week

• Nike Vaporfly 4

• Asics Novablast 5

• Chin-up bar ("You got a door? You got a gym!")

🎉 Round the Club Shoutouts

• Mack Hunter – JT Running

• Holly Howell – JT Running

• Tim Barnett – Wollongong Track Club