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 own right, with experience in Surf Life Saving Ironman events, triathlons, and even Hyrox. She shares insights into her training, which includes a consistent 50km running week complemented by plenty of gym work. With the Shellharbour Half Marathon on the horizon, Morgan focuses on maintaining fitness and enjoying the sport in 2025.

Training Recaps

• Katie takes on a hybrid training approach, prepping for Hyrox Brisbane next week. She balances 105km of running with strength training and plenty of Hyrox-specific workouts.
• Mitch nails a solid track session, running in reverse direction in the outer lanes with Josh Engel and Liam Henderson—acknowledging that GPS accuracy might be questionable. He clocks 14km at roughly 3:25/km pace before heading to Bathurst for a long run in cooler conditions.
• Sam hits some faster splits on Tuesday, then tackles Friday’s threshold session with a strong finish, closing the final rep at 3:40/km pace with Pat Miller. He wraps up the week with a two-hour long run in Shellharbour, totaling 90km, along with some cycling and strength work.

Café Kit of the Week

• Endura Hydration
• Pillar Performance
• Wooden Stick Roller
• OzTape Nasal Strips

Round the Club Shoutouts

• Marijke Walsh – Sea Cliff Coasters
• Kane Najdovski – Your Local Run Club
• Tim Waters – Never Lazy Run Club
• Andy Waters – Never Lazy Run Club