A Busy February ahead...

BEVE WITH BENN - EP49 - https://open.spotify.com/episode/1fV6ZDtuL1SIiZ30rlztAp?si=adb67adf4d3d41ee

Coving off the Tarawera races in the week ahead, Shot over on the same weekend... Lots of the team flying across the Tasman for first few races in 2024 !! Excited to see how the team go and will be a busy weekend tracking along !!!

• Intro Song - Good Mood - The Rubens 

• Welcome to Beve with Benn Episode 49

• Beer of choice?  - Good Folk IPA

• What happened last week and what's up this week

Segments

• Training Talks

• Weekly training review - Strava - Training Peaks

• Upcoming Sessions

• Athlete Interview -  Matt Hickman - Wentworth Falls Race / Noah Island Tri

• Upcoming Races - Shotover / Tarawera / Six Foot Track

• Running Experiences (Six Foot Track Sessions 18/2)

• Socials - 3 Day Bender in the Blue Mountains

• Coaches Corner - Tarawera Checkpoints

• Athletes Questions -  Dealing with setbacks

• QF’s with Benn - Ashleigh Curnow

• Outro Song -  Make it happen - Rufus Du Sol

WELCOME - NEW ATHLETES

• Kristen and Lucca Saunders
  

TRAINING TALK

• Last week's training sessions (Strava)

• Strava Leaderboard

• Training Peaks - SNL Group 

UPCOMING SESSIONS

• Next week's Sessions

• Refer Training Peaks

• Sunday Long Run - Sugarloaf Laps 

RACE RESULTS

• Running Wild Wentworth Falls

• Island Tri Twilight Run 5km - Noah Smith 21:28 3rd Overall

• Island Tri Aquathlon - 34:24 - 6th Overall - 1st AG

RACING CALENDAR 

2024

• 17-18/2 Tarawera Ultra Marathon

• 17/2 Shotover

• 24/2 Snowy Mountains Ultra

• 3/3 Runfest Port Macquarie

• 9/3 Six Foot Track

• 15/3 Australia Alpine Ascent

• 22-24/3 SNL Blue Mountains Bender

• 22-24/3 Buffalo Stampede

• 23/3 Noosa Ultra Trail

• 6/4 Jabulani Challenge

• 7/4 Canberra Marathon

• 7/4 Mt Solitary Ultra

• 7/4 Hill 2 Harbour

• 21/4 Newy Marathon

• 16-18/5 UltraTrail Australia

ATHLETE INTERVIEW - Matt Hickman (Running Wild - Wentworth Falls 

What shoes did you wear? Shoes- Hoka Challenger 7

What went well? - race prep, stairs and hydration

What didn't work or went bad?  forgot my buff for sweat. it was hot n humid 

How did you overcome the challenge? ept using my hat and trusty singlet to keep sweat away

What was the best part of the event? low key, cheap and community vibe. Friendly faces and lots of smiles and hard to beat that Leura to Wentworth Falls and back section

Did you celebrate? Celebrate - yes, had a few beers when I got home

What’s next? backyard ultra in March

RUNNING EXPERIENCES

• Six Foot Track Training 2 - 18/02 Feb (15-30k Options) Megalong Valley Rd - Jenolan Caves Rd

• Blue Mountains - 22nd March 2024 !!! (8 weeks from event)

• TRAINING PEAKS

SOCIALS

• Sunday Runs - All welcome (Glenrock Loop)

• Sunday Runs - Heaton Gap Loop

COACHES CORNER - Tarawera - Race Brief

Refer to PDF FILE

ATHLETES QUESTIONS - Mental Games while battling Injuries

Dealing with running injuries can be mentally challenging, especially for individuals who are passionate about running. Here are some strategies to help you mentally handle running injuries:

• Acceptance:

• Acknowledge and accept the injury rather than dwelling on frustration or disappointment.

• Understand that setbacks are a natural part of any athletic journey.

• Seek Professional Advice:

• Consult with a healthcare professional or a sports medicine specialist to get a clear diagnosis and treatment plan.

• Knowing the extent of the injury and having a plan for recovery can provide a sense of control.

• Focus on Recovery:

• Shift your focus from running to the rehabilitation process.

• Follow your healthcare provider's advice, adhere to a structured rehab program, and be patient with the recovery timeline.

• Stay Positive:

• Maintain a positive mindset by focusing on what you can control.

• Use the time off from running to work on other aspects of your well-being, such as strength training, flexibility, and mental resilience.

• Set Realistic Expectations:

• Adjust your expectations and goals to align with your current abilities and the stage of recovery.

• Be realistic about the time it may take to return to running at full capacity.

• Stay Connected:

• Stay connected with your running community, friends, or training partners.

• Share your experiences, and you may find support and understanding from others who have faced similar challenges.

• Explore Alternative Activities:

• Engage in non-impact activities that are approved by your healthcare provider, such as swimming, cycling, or yoga.

• Finding alternative ways to stay active can help maintain your overall fitness and mental well-being.

• Visualize Recovery:

• Use visualization techniques to imagine yourself healing and returning to running.

• Visualizing positive outcomes can have a powerful impact on your mindset.

• Learn from the Experience:

• Reflect on the possible causes of the injury, such as overtraining, poor form, or inadequate recovery.

• Use the injury as an opportunity to learn and make necessary adjustments to your training habits.

• Stay Engaged with the Running Community:

• Attend local running events or races as a spectator or volunteer.

• Staying connected with the running community can help you maintain your passion for the sport.

• Set Short-Term Goals:

• Establish short-term goals related to your recovery and rehabilitation.

• Achieving small milestones can provide a sense of accomplishment and motivation.

• Mindfulness and Stress Reduction:

• Practice mindfulness and stress-reduction techniques to manage any anxiety or frustration associated with the injury.

• Mindful activities, such as deep breathing or meditation, can help you stay present and calm.

Remember that recovering from a running injury is a process that requires time and patience. Focusing on your overall well-being, maintaining a positive attitude, and staying engaged with the running community can contribute to a smoother mental recovery.

QF’s WITH BENN (quick facts) Ashleigh Curnow

Favourite race is probably the UTA 50km I had the absolute best time and met so many lovely people.

Favourite distance is probably the 42km. 

Race you want to do? - I’d love to do the Boston marathon.

Best Learning and Running / Training Tip?  When I first started running the first advice I was given was don’t stop, slow your pace down. And I still follow it.  

Favourite Running Shoes? I’ve only ever ran in mizunos, I enjoy them.

Favourite session is the speed intervals, they go super quick and I like pushing myself. 

Holiday Destination you want to travel to? - I’d love to travel to Europe, I’ve never been but always wanted to, 

Fun fact. I will always try anything once

Thanks for joining me @ Beve with Benn. Stay tuned for updates. Post your questions and updates on racing

Stroke No Limits Coaching - stick to the mantra of my 3 D’s #desire #determination #discipline