Closing in on the Festive Season

Beve with Benn Epesiode 38 - https://open.spotify.com/episode/2Up4YDCNUEPc2LbRhpCuyA?si=d13726839b744454

Another hot and humid week of training. The weather a little unpredictable with rain, sunshine and Lightning. Was sweat vest for most of the session.

Really good to see the new members settling in and getting amonsgt the session and joining in the long runs on a Sunday. Pushing themselves outside their comfort zones and working towards their 2024 goals!!

Six Foot lottery winners are anoucned this morning. Best of luck to those in the lottery, I believe there will be a good representation on the SNL crew out there in March !! A few deffered already down for the challenge!

Great to see a few of the team racing as well. Caleb taking the win in the RUNFEST Central Coast 5km event !! 10 sec ahead of the field and had plenty left in the tank !! Brooklyn smashing the 100m and 400m at the Regional Athletics Carnival !! 12:2 for the 100 and 56.6 for the 400m !! Wasnt happy with the 100, but must have brought it home strong and the 400, I think may have been a PB!! Linda Minter racing a Half Marathon in Lake Haven, 2:20 which was more a training run with a session on the Sunday following with 2 big reps of 900m of evelvation in total.

Dillon only a week away from Coast 2 Kosci !! 240km on Road with the a summit of Kosci to finish!! Thanks to Brett who will be helping me on the journey to crew Dilling over the weekend !! Lets wish Dillion all the best for the adventure ahead.

The girls all put in the hard yards on Sunday !! Jacci and her mum Kerry, smashing 2 reps of Mt Faulk Rd, Elechia, Adina, Sharon and Daryl all vergins to Mt Faulk Rd smashing it up the climb and around to Heaton Lookout !! Anissa, Sharon going that extra mile and reaching the comms tower, while fitting in 26km while Daza made his way round.. Awesome work guys. Nicole was back after a few weeks away. Much have been the fact she loves the long climbs :)

Good to see Nikita out there as well practicing on her poles... gearing up for UTK and TUM !!

Hope you enjoy the listen to the pod team and thanks again for the great weekahead..

Reminder for the end of the week - I will be traveling to C2K Thursday - so session will be posted and you will do them solo :) Sunday Long run witll be in Glenrock, easier terrain and shorter distance, time on feet to absorb the the training over the last few weeks and also those that are racing UTK.. Taper.. ( for those not racing, will still be good to have a little down time to asborb the load from the last 4-6 weeks of training )

Thanks again team.

Intro Song - Addicted to Bass - Josh Abrahams

Welcome to Beve with Benn Episode 38
Beer of choice?
What happened last week and what's up this week

Segments

Training Talks
Weekly training review - Strava - Training Peaks
Upcoming Sessions
Athlete Interview - 3 Day Stage Race & Mental Health Talk - Jacci Allanson
Upcoming Races - Coast 2 Kosci
Running Experiences (Mt Faulk Rd - Loop)
Socials - 3 Day Bender in the Blue Mountains
QF’s with Benn - Elechia Jones
Outro Song - Intergalactic - Beastie Boys

WELCOME - NEW ATHLETES

Sharon Tonks
Daryl tonks

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 - Heaton Reps

RACE RESULTS

The Great Southern Stage Trail Run

Tanya Bailey - 3 Days - 31:56:29

Central Coast Running Festival

Caleb Chisholm - Overall 1st Pace 21:33

Run Haven Half Marathon

Linda Minter - 2:15:56 - 2nd AG

Regoinal Athletes

Brooklyn Darcy - 100m 12:23 / 400m 56.6 - 1st in Both

RACING CALENDAR

1/12 Coast 2 Kosci
7/12 Ultra Trail Kosci

2024

17-18/2 Tarawera Ultra Marathon
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 - Tan Bailey

Great Southern Stage Run, WA - Tan B.

What shoes did you wear, did you wear different shoes over the 3 days.

Speedgoat 5’s, with trail gaiters, it was a Sandy course. I wore the same pair of trail shoes for the 3 days. I buy a new pair of trail shoes about a month before a long event.

What was the Breakdown of the 3 stages ?

- Course profile of each day - distances - nutrition

Day 1, 22km, leg 3, 2 flasks of tailwind, 1 x maurten gel with caffeine before the start and one every hour afterwards without caffeine. Some red frogs, a snickers bar and a packet of smiths chips. A revie about half way and one at 19km.

I started at the valley of the giants Walpole, WA and headed towards Parry Beach near Denmark. I started my leg about 11am, it was hot. 3 x long beaches, the wind on the beach was insane, wind gusts nearly sweeping me off my feet. Some rock hopping over head lands. Then into the bush for some hot, sandy trails. I had a river crossing which was fun, i had to paddle a canoe across the river. There were heaps of snakes out and about. I had to navigate around one, he would not move, that was scary. One of the guys i was with, told me later as I walked past the snake he had his head up ready to strike. The snake cost me 10mins in time lol!

Day 2, 14km, leg one, took 2 flasks of tailwind, drank 1 and 1/2. I had one gel with caffeine before the start, one gel half way, 1 revie about 11km to bring it home.

Running from Parry beach to Cosy Corner on West Cape Howe.

I started at 5:30am, a hard run, the first 7.2km was on the beach, heading towards Greens pool, some inland sandy trails, a bit of rock scrambling, very hilly. I was feeling fatigued by the end of this run. It was beautiful seeing the Greens pool, absolutely stunning, my favourite spot. I had 3 massive kangaroos hop along in front of me, running with me for about 50metres. That was amazing. I was scarred but kept running they were unphased by me running behind them. There were heaps of black cockatoos with white tips flying around me, flying past, right in front of my face, amazing.

Day 3, 18km, leg 3, late start, running from Cosy corner to Tornidirrup Peninsula. This run was half road, 2 small beach’s, Sandy four wheel drive tracks and some rock climbing, very technical. Was tough but loads of fun with spectacular scenery all the way despite being on the road. I was happy to be on the road away from the snakes, I was able to stick to a pretty good pace. I felt amazing on day 3, had heaps of energy which I didn’t expect.

What did you do for recovery between and or after the stages?

I went to bed early, ate a lot of food, the running event had put on a few dinners for us, which were awesome, great hearty meals, lasagne one night and a baked dinner the other night.

I snacked a fair bit during the day before I ran some of the later legs.

I had a good breakfast, sandwich’s for lunch and snacked on fruit. Oh and I might have had a sausage roll one morning for breakfast. Some of the backery’s over there were insane!

What went well?

Everything went well and went to plan. We had to be organised. We were pretty busy planning, packing food, getting to the next check points to pick up and drop off other team members etc. I had a caffeine maurten gel before each leg/run which helped and kept hydrated which was crucial as it was hot.

What didn't work or went bad?

Late in the afternoon on day 2, I started feeling really fatigued, all I wanted to do was sleep.

How did you overcome the challenge?

I had a rest for an hour and kept snacking on fruit. Had a big dinner that night.

What was the best part of the event?

The stunning scenery and the team camaraderie. The team I went with were really awesome, we all worked together to support one another, to get it done. We all ran well but we all trained hard and were well prepared.

For me, i enjoy the locations, scenery and experiences we endure whilst trail running!

The run was in some of the most remote areas I have been, it felt amazing to be out amongst all of the elements, the wind, rain, heat, cold and the remoteness, true wilderness. We experienced it all, my heart is full

I did a lot of back to back runs in training. What works for me is consistently doing 2 x strength sessions per week and 1 x interval session is a must, 4-5 runs per week, approx 50+kms per week with every 4-5th week being a recovery week (reducing kms and intensity).

Did you celebrate?

The event organiser put on a Barby and beers and a great presentation afterwards to celebrate. We met heaps of lovely new people and made some great friends, it was a great event, I’m on such a high.

What’s next?

Shot over, NZ February 2024.

ATHLETE INTERVIEW - Mental Health

ATHLETE INTERVIEW - Mental Health - Jacci Allanson (audio on POdcast)

RUNNING EXPERIENCES

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

SOCIALS

Sunday Runs - All welcome (Glenrock Loop)
Sunday Runs - Glenrock Loop

QF’s WITH BENN (quick facts) Elechia Jones

Favourite Race Experience?

Ironman Frankfurt, the atmosphere was amazing, not to mention Heartbreak Hill, riding up this hill with people on either side slapping you on the back and then having the pros climb at the same time was pretty magical. Even though the pros were on their second lap I was on my first

Favourite race distance?

I enjoy full ironman distance. I can just go all day and not have to worry about being fast the aim is just to finish

Race you want to do?

I am keen to get into the trail running scene, as I don’t know too much about it. I am focused on UTA50 and then see what happens after that

Best Learning and Running / Training Tip?

Consistency is key…. I am not very good at that but this time I am going to give a red-hot crack

Favourite Running Shoes?

Nike next % - they are so great for my feet but I can’t wear them all the time and they are no good for trails

Favourite Session of the Week?

I am loving the Thursday morning sessions at the moment. I can’t say that I love Long Run Sunday yet as I have only done one, but I can see this becoming my fav.

Holiday Destination you want to travel to?

Terry (my husband) and I really want to travel Japan.

Fun Fact / Something about you?

I did Irish Dancing for 16 years, starting when I was 5 years old. I really wish I kept doing it.

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