Mack has impressive PBs of 17:11 for 5K, 35:16 for 10K, and 1:19:40 for the half marathon—set just a couple of weeks ago at the Wollongong Running Festival. Originally from Canada, Mack moved to Australia nearly a decade ago to begin medical school and now works in the ICU at Wollongong Hospital. He’s on a demanding schedule—one week of 12-hour (sometimes overnight) shifts followed by a week off—but continues to find ways to train and improve.
A former triathlete, Mack still spends plenty of time on the bike. He shares the story of a crash down Macquarie Pass that led to a significant injury and how he came back from that. Mack now has his sights set on breaking 17 minutes for 5K and 35 minutes for 10K in upcoming races, and he talks through how he plans to adjust his training as he settles into his new work rhythm.
Katie hits the track for a controlled 6 × 1K session, follows it up with a 12/10/8-minute threshold effort later in the week, mixes in some Hyrox training, and rounds out a strong 96 km week.
Sam gets back into some lighter workouts as his body begins to tolerate running again. He logs 80 km for the week, including an impromptu fun run while on holiday in Bali.
Mack walks us through a chaotic training week that included short runs and bike sessions off just two hours of sleep, a hard parkrun hit-out at North Gong, and a cheeky cycling segment claim.
Café Kit of the Week
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Yoga Bolster
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Tarkine Autopilot
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On Echo 3
Round the Club Shoutouts
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Pat Miller – JT Running
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Glenn Edmonds – Sapphire Coast Runners
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Trudie Barnes – Wollongong Track Club
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