In this episode, Sam and Katie catch up with Mel Jeferris. Mel, based in Narooma, has been in impressive form lately, recently running a marathon personal best of 3:08:06 at Ballarat. Mel began running in 2015, completing her first marathon that same year in Melbourne. After taking a break to have two kids, she returned to running with structured training from her brother, Greg Frost, in 2020. Since then, Mel's progress has been consistent, with key workouts like 8x1km repeats, long tempos, and Sunday long runs with kickdowns alongside the Narooma Run Club. As she prepares for the Melbourne Marathon later this year, Mel plans to add strength training to target a sub-3-hour finish.

Katie recovers from her longest run in a while, following it up with spontaneous track intervals (1200, 800, and 200 meters) and a strong threshold workout: 20 minutes at 3:43 pace, plus two 5-minute efforts at 3:32 and 3:22 pace. Meanwhile, Sam logs 95km for the week, still shaking off the remnants of last week’s sinus infection but successfully completing his 400s session and threshold workout.

Café Kit of the Week:

• Maurten Gels

• Narooma Run Club AS Hoodie

• Skins Compression Arm Sleeves

Round the Club Shoutouts:

• Amy O’Halloren – Wollongong Track Club

• Marie St-Germain – Narooma Run Club

• Joshua Binks – Kembla Joggers