We were also joined by Dan Woodger for a good old chat. Dan is also running London this year, raising money for Oxfam, the only way an illustrator knows how - drawing!

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This week the boys breakdown San Dom 20 milers before welcoming local speedster Sam Hopkins on for a chat.

With Sam we look at juggling training with life in the military, local racing and plenty more!

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This week we welcome Tom Mahoney onto the pod for a chat!

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Tune back in as the boys track through Luke's early days of running, summers spent in Kenya, coaching and finally working our way up to Puma's Project 3.

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On part one the boys recap the good and bad of Bath Half amongst other bits.

Part two out 22/03.

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Hannah started her marathon journey and ended up running a GFA qualifying time for the next year!

It's been quite the journey and Hannah currently has her sights firmly on London Marathon - again, as part of the Project3 campaign with Puma.

And after listening to this chat, you wouldn't bet against her.

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This week the boys sit down to review a busy weekend of racing across the World, dive into our gangs questions and consider what is actually going on with running content at the moment.

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In this episode we work our way through Mikey's stop-start journey into the World of endurance sports, before finally settling into it and making his way to the World stage.

Obviously we couldn't get Mikey on without chatting about his zero/low carb approach to life as well, and understanding how it has worked for him.

Enjoyed this one!

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This week Niki and Gareth are joined by Tom Roberts from Clwb Rhedeg Meirionydd!

Strap in as we chat growing up in a rugby town, and ignoring a talent for running to continue playing rugby and having a beer with the boys!

Fast foward to now and Tom has some pretty lofty PBs to his name since he hung up his togs, and with his sights firmly set on a new marathon PB, after this chat, we wouldn't bet against him!

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A pair of brothers that are absolute flying machines. We look back at their running journey, Sam getting in early with James watching from the sidelines and fancying a bit.

Their sibling rivalry clearly drives each other along and whilst they both want to see each other succeed, there can only be one winner.

Lucky for them, they take it in turns and swap PBs regularly!

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A race that started in the 70s as somehow managed to hold onto it's integrity and prestige in an era when races are losing their soul.

We discuss the history of the race, dragging it into a digital age and future plans for the race!

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As usual we throw it right back to growing up and work our way through Rory's journey through high school - including some wrestling - right through to present day.

With plenty of pit stops along the way to discuss the importance of good content in running and his desire to experience everything the World of distance running can offer him.

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From the early days of running, on the treadmill for aesthetics, through to multiple marathons all whilst navigating her way through the biology of the female body.

We enjoyed this one.

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Melissa joined us from Kenya in the midst of training camp, and we'd be lying if we said we weren't jealous of the weather!

You can file her under 'athletes we could talk to all day' and we miss so much, but that's just credit to her career so far!

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This week the boys catch up about what they done over the Christmas period, and then welcome Emyr Bissmire on for a chat about his 365 day run streak of 2025!

It's nice to be back!

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This week, we finally sat down with Jon Butler for a chat, and it's only taken 2 years!

Join us as we talk through Jon's transition into running after a succesful amateur football career. Nobody knows the back of Dewi Griffiths head better than this guy!

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This episode flies around the place and outs the boys on the other side of the mic, not knowing what questions are coming!

It was a pleasure to get Georgey back out of his comfort zone, reflect on the last two years, and fire some shots all at the same time!

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Not often do these stories start with chasing sheep through a field, but when they do, you know you're in for a good story!

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Jon started off with C25K a while back now and has gone from strength to strength across all terrains, this year dropping PBs for fun!

It's been quite the journey for Jon, and we hope you enjoy this chat as much as we did!

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Lucy made her marathon debut at the end of 2024, clocking home in 2:26:35 - the third fastest debut by a British female, and this was on the back of a 1:09 half a few months before. Jeez.

2025 hasn't been as kind, and Lucy has been sideline by knee surgery - but she's on the way back!

We can't wait to see what 2026 looks like.

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With Niki racing pissed off after his DNF in Eryri, and Gareth picking times out of thin air and trying to hit them, they both had a blast!

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Lauren, you are a weapon.

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We discuss Ben's journey into running - however somehow we did miss out his Olympics shift! Gareth's fault.

But expect plenty of the usual nonsense, find out why Gareth hates former Chelsea player Andy Myers, and plenty more!

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What a breath of fresh air Alex is, and what a story. From not considering running as a career, through to blowing trials and finally getting to that Olympic finals start line and now into her evolution into a road runner with her sights firmly set on the marathon distance. It's a ride, that's for sure!

The boys also break down last weekends' Cardiff Half, and consider whether Cardiff is a big enough City to host a Super-Half race!

Yeah boy, we are back!

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This week the boys throats are a little worse for wear after supporting you lot in Ironman Wales on Sunday.

Back to running, and this week we welcome Hannah Irwin on for a chat!

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They also look ahead at this weekends' Ironman Tenby and answer community questions!

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They are also joined by Sean Casey. Seans' life has been nothing if not surreal and to add to his list of achievements he is now ready to take on Berlin Marathon after diving into running under the guidance of our friend Mick Fox.

Top chat. Top episode. Top boys.

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A motorcross champion in his teens, followed by a long hiatus from competitive sports until he discovered running and inevitable, triathlon!

After completing Ironman Wales a few times, and understanding the physical demands, Leigh was struggling to find his mental breaking point. And then, the 444 Challenge was born.

4 Iron distance triathlons, in 4 days across 4 countries. That might just do it.

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🚵🏻 Mountain Bikes

🏊‍♂️ Triathlon

📹 Content

💰Fundraising

Plus the boys break down last weekends' Tonypandy Track Classic!

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Carly has experienced sensational growth over the past few years, culminating in a start to 2025 that has seen her knock down PBs across several distances and secured International honours in a Welsh vest!

Not bad for someone that started off in music school!

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We talk about him growing up in Ireland, some really fast times racing without ever really committing, his dreams to return to racing on the trails and obviously his leap into full time content!

The boys also recap their recent 5K races, Gareth's fundraising so far and their triathlon commentary debut!

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No guest this week as we have had a load of new followers recently so wanted to give them a chance to catch up with us and get to know us a bit better!

You all ask some weird questions.

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We discuss Tom's journey into running, from Northern Ireland to Cardiff, side stepping Jacob Stockdale and of course, the Tonypandy Track Classic!

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The boys were in good company this week to ride the London wave, as Lucy Jones joins them for a chat about her 2:30 in London this year, and everything either side of it.

London Baby!

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A standard Welsh Valleys schooling in sport kept him active through school before a 9 year hiatus saw him turn to running. Now a seasoned marathoner, with plenty more in the tank!

It was class to catch up with him, and we will be joining him on Barry Park Run soon!

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Pedz is more familiar behind the decks transitioning tunes than he is getting out of the soup and jumping on a bike, but here we are!

Like many, inspired to try out multisport after a day down Tenby watching everyone attempt to slay the dragon at IMW. Fast foward a few months and his turn to be on the other side and cheered on as he takes on Ironmans' 70.3 distance at Swansea.

Listen up as we see how this journey unfolded and just what the last 9 months have felt like!

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This week we sat down with adventure seeker  @BobThomasUltra  and work our way through some of his biggest adventures!

What a way to get back to it, proper laugh chatting with Bob!

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What an advert for running. What an advert for proper running. Proper racing. Proper runners. Just fucking running. For the badge. For that person next to you.

There was never going to be any other bio was there?

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Liv left the UK as a swimmer at a young age for life in Vancouver and has now returned a runner!

Although no stranger to the roads, Liv's true love is the trails, so landing in Port Talbot worked out well for her! Ok, it's not quite Canada, but at least she has Francos on her doorstep!

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We reached out to Cole before he dropped a 2:16 marathon debut and London, and finally got a chance to sit down and have a chat!

It was never going to be all about London, and we chart Cole's rise from anchoring the school relay team in year 5 for his first taste of running right through to right now, and what's next.

We also spoke about rice pudding, obviously.

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After a week of while Niki explored the Balkans we are back with Emily Marchant!

Em has been on before, but she has sandwiched so much in to the 14 months since we had to catch back up!

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The boys stumbled across Nathan through Instagram reels, when he booked a week off to run from his home in Banbury, up to the top of Mount Snowdon and back!

The boys also dismantle some of the communities biggest running icks along the way!

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We caught up with the boys and spoke about their journey into the running and fitness World, looking at future plans, and their brand Strive.

Enjoy!

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Join the boys on this weeks' episode as they inbox their marathons from the weekend.

Where did Niki find that run from? Will Gareth be back for more? Were there bananas?

Find out now!

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Niki will be towing the line one more time in London while Gareth will be making his marathon debut in Manchester.

They also look back at last weekends' Boston Marathon and try and decide the best donut filling.

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Natasha takes us on her journey though the American NCAA system before returning to the UK and beginning a corporate career, right up to present day and going full-time running, with a helping of farming on the side!

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After a pretty decent rugby career on the local circuit, Nathan has now turned his sights to running and we caught up with him a few days before his marathon debut in Newport!

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We sat down with some of the longest serving faces in the South Wales running scene and unboxed some of the hottest topics about.

Join the boys, Darkey, Bull and Bishy as they delve through camel backs, charity races, influencers and much more!

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Dan has both Wales and GB vest in his wardrobe as well as an impressive pacing job for Phily Bowden out in Berlin.

Listen up as we navigate through Dans' early exposure to running in Cornwall, the switch to Wales and future ambitions!

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Rhodri Williams took on an insane challenge during the tournament, running 1 mile for ever point Wales lost by.

With Wales' stock in the rugby World at an all time low, this was never going to end well!

Join us as we talk about how the challenge helped Rhodri fall back in love with running again, and how he uses running to explore all the different destinations his job lands him in!

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A relative newcomer to the world of running, Jack has propelled himself into the elite field and is now fully focused on the biggest prize.

Enjoy!

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Gareth and Alex worked together nearly 20 years ago and hadn't seen each other again until their paths crossed at a run, Worlds apart from the lives they lived 20 years ago!

Tune in and listen to Alex compare the euphoria of Heartbreak Hill to a night in Escape and much more!

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Life got in the way for this weeks planned guest, so he's a short and sharp episode with the boys!

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Mark Branniff joined the boys this week from the other side of the World to talk us through some of the insane endurance challenged he has done over the last couple of years and his future ambitions in the area!

Spencer Matthews, Russ Cook, Ross Edgely - make some room for Mark!

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Chris Pratt's enthusiasm is infectious. Spawned from a default entry into the London Marathon back when 4 failed entries resulted in a guaranteed spot, Chris' journey has spiralled from there.

He has poured countless hours into Ogmore Phoenix Running Club, serving as the Chair for many a year and is also a proud Asics Frontrunner.

And his journey is far from over, but you'll have to listen to find out more!

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On the other hand, expert pacer Ben Claridge joins us from a lovely ski chalet in France, taking a break from the slopes.

This week the boys travel through Ben's journey that has seen him pivot between the 400 and 800, throwing in a couple of other distances, all building up to breaking the 4 minute mile in the summer of 2024!

Top boy, Ben.

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Join us as we navigate through Jenny's journey into the running world, trying her hand at every sport in her primary school days before setting her sights on becoming a runner.

A great chat, beautifully unorganised by the boys, it's a great insight into the journey into running with a few pit stops into the effect of content creation on the sport, looking into the positives and negatives it can bring.

Thanks Jen!

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Molly may be the sister of speedster Jake, but rest assure she is making her own waves in the running World quickly. Her first full year in 2024 saw her make her marathon debut in London, clocking in at 2:37 before wrapping the year up at Valencia marathon, leaving Scott Gray in her dust as she clocked a sensational 2:31!

Molly Smith, remember the name!

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To kick off this season, our guest needs no introduction, he had enough grief through the first season!

Join us as we chat with Scott about his journey into running, which quickly turned into triathlon - before it was cool!

A journey that was derailed just as it was starting with a Crohns diagnosis, Scott has worked his way back and has just wrapped up a stunning 2024, bringing the curtain down on the year by beating our very own Niki at Valencia Marathon!

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Calli takes us through her story from knowing it was running from a very early age, studying hip-hop in New Mexico, a short stint as a lumberjack in Australia right up to this years Olympic heartbreak.

Yet again, it's a good one!

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A slow burner that has started to light up his races as he rolls into his twenties. Daf takes us through the start of his running journey, with a shirt stop in New York that wasn't for him and landing back in Wales with a desire to prove himself in the running scene.

Daf speak so well for someone shy of his 21st birthday and we are sure he's bang on track to make some noise in the running world!

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Running. Coaching. Broadcasting. James Thie has taken the opportunities presented to him and squeezed them for all they are worth, carving out an incredible career.

We cover everything from his young days travelling around the World and racing for purses that would pay the bills, to his transitions into coaching and broadcasting, whilst still competing on the track and the tarmac.

Great episode. Great guy. Enjoy!

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We navigate throgh being shit at sports in school, starting running, stopping running and then starting again!

We address some of running hot-takes and dip into what's being going on in the running world in the past week!

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Before the boys got onto the famous race, they took a quick fire trip through Shauns sporting achievements, sprinkled with medals from both boxing and running. you could sit down with Shaun for hours and listens to his stories.

And then we got onto the big race, it's history and it's development into the modern day alongside the rise of social media.

It's a good one!

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But this time, she's also an Olympian!

Clara Evans-Graham joins the boys this week after a whirlwind summer that saw her finish as first Brit in the Womens' Marathon at Paris 2024 after a late call up, and then slip off to get married!

What a summer!

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Jack Reddy, the baby faced assassin for Aberdare to talk to us about his journey from blowing after 400M of a 5K to chasing that sub 17 down.

What a journey, what a kid. Keep an eye on this one.

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Join us this week as Tommie squeezes us in between coming off Berlin Marathon and heading off to Chicago Marathon.

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This week the boys caught up with the boys they usually run Cardiff Half with.

The boys talk about the highs and lows of the route, poor preparation, poor nutrition and tell stories of years gone by!

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They first encountered Carlos at IMW18, when they noticed him on the run route being supported by his father. Naturally the boys joined in with cheers of VAMOS CARLOS on every lap!

They tracked him down through Strava and have exchanged Kudos ever since!

Carlos spent an hour taking us through his journey from judo to triathlon, the quest for Kona and now into a more relaxed approach to the disciplines!

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Marc has achieved excellent results on the triathlon route, both on the course and away from the course with Swansea Vale Triathlon Club.

He might not have been much cop at sports in school, but he's made it up for it since!

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They cover everything from growing up playing the traditional Welsh sports in school before going off to uni and finding bodybuilding, right up to his transition to a triathlete and even bigger plans for 2025!

Bare with us on the audio of this episode, the wifi in Niki's hotel whilst he's working away was not user friendly!

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The boys chat about the different sports Mick threw himself into before piling on 30KG in just over a year. He then turned back to running in a quest to shed the pounds and discovered marathon running.

The rest? Well, it's not quite history!

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Tammy will race any distance with or without a buggy!

Who debuts at marathon distance hoping to dip under 5 hours and just misses out on a GFA time by minutes?!

Tammy Fry does!

________________________________________________________________________________________

SUPPORTED BY RACKD.

info@rackd.online

________________________________________________________________________________________

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Phil is an online performance coach, helping his clients to excel in all aspects of life.

But his journey has been an interesting one. Part of the original jab-a-tan and GHD straightners brigade, a long stint in Ibiza seen Phil put the glow sticks away. With plenty of bumps along the way, you won't want to miss this one!

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That's right, Alex Hermanson AKA Herm.Runs over on Instagram joined us from across the pond to chat about running and life as a content creator.

Expect donuts, and quite a bit of chat about sports we don't usually chat about!

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James has made his way to South Wales from the other side of the bridge, and is a bit of an honorary Welshman now. We talk about growing up in the Hamphshire schools running circles, that have spawned some of the most competitive Park Runs in the UK.

We couldn't let him go without talking about his record snatching shift at this years Castles, his constant battles with Jake and of course, the inaugural Tonypandy Track Classic!

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This week they spoke with Craig Jones, from Swansea Harriers.

Craig is an incredibly talented man who has excelled in triathlon as well as having several other interesting hobbies. Now we can't give them all away, so give it a spin and let us know what you think!

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We first met Arwel when we took over Maesteg Park Run and he made the journey over to support two strangers that had just started a podcast, and ever since we have all become good mates. that's running!

Join us as we talk all things running, obviously including his love for Run4All Neath and WeRunWales!

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As usual we chat all things running and anything in between.

Let us know how it went!

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We invited Ben and Dean over for a gardenpod, but we should have known that Wolves come in packs!

Join us as we chat with Ben, Dean, Rhodri and fans' favourite Ryan George!

With plenty of laughs, it's a good time!

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What a breath of fresh air, speaking all things running and content creation with Aubrey. His enthusiasm and thirst for knowledge is infectious and it was an hour well spent.

Ya know you better listen now, right?

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Kelly has dappled in everything from hiking right through to marathons and is currently deep in the pain pit of triathlon. Kelly juggles all this whilst managin type 1 diabetes.

We cover everything from broken wrists, poorly organised events and how she manages a large social media following.

It was a great chat and as usual the hour flew by. What a warrior.

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A relative newcomer to the running World, having picked up a pair of burgundy Fila running shoes for twenty quid during lockdown, Jake has taken the local running scene by storm. More recently he's picked up his first Welsh vest, representing Wales out in France.

But, most importantly, as always, what a nice guy!

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As always we throw it back to the school days to see where the competitive streak comes from and travel right up to current day and future plans. Gareth also found out why he didn't get that job he applied for with the council!

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The boys fly through Aled's rise from getting booted aroud the junior football pitches of South Wales stuck out on the wing as the only recognised left footer available, through his start in endurance sports and right up to present day competing in the Ironman World Championships and a 2:30 London Marathon debut.

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The boys sit down and recap the last few weeks and talk about future plans for their running and the pod!

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Carly has one star in the bank and is on the big bird to Boston next week to nab her second!

We chat about all thing running as usual!

See you there!

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From the World Champs to touring the USA with his band, back to running and - you guessed it - back to touring the USA!

What a story. What a guy!

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Grant Medcraft joins the boys and talks all things London Marathon, his incredible runing habits and how we ended up over the mountain running for Pontypridd!

Here we go!

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Mike is a professional YouTuber specialising in running content, and running shoe reviews - but you probably already knew that?!

Mike was a pleasure to chat to, and all paths leads to London Marathon!

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We fly through Emily's endurance career, a self-confessed runner that does triathlon. With a huge 2024 on the cards, we take a look at her events and her ambitions for each of them.

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They sat down with Adam Bull and talked all things running and much more.

You know what to do!

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Jake Smith is online with the boys covering everything. The ups and downs of life as a professional athletes. The set backs and the comebacks.

The boys thoroughly enjoyed this chat, and they are sure you will too!

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A quickfire chat as the boys look forward to the weekends Superbowl in Las Vegas!

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The boys zip through growing up on a farm through to Olympic dreams and the weird race Dewi would love to attempt one day!

Let's go!

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They cover everything preparation, recovery and prevention, as well as Ryan's very own Ironman Wales journey.

Listen up, cos you know you could stretch better, right?

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The boys kick off the new year by sitting down with Lizzie Dimond!

Lizzie is a busy mum of 4 that also happens to be an Aspics front runner and the current Newport Marathon champion!

We can't fit everything else about her in this little bio, so what are you waiting for?

Give it a spin!

Happy New Year!

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All the way back to Summer, 2018!

June to be exact, when they boys took on their first, and last (so far) triathlon.

Listen up to see why they would ever do something so stupid!

Merry Xmas ya filthy animals!

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An accomplished rugby player in a previous life, Kyle changed lanes in lockdown and is firmly in the rabbit hole of triathlon.

The boys dive through Kyle's triathlon journey to date, speak about what the industry looks like from the indie and much more!

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Join the boys and their guest, Ogmore Phoenix' very own Nicky Bennett. Expect the usual running journey and a healthy sprinkling of nonsense!

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