The Elephant in the Room

BEVE WITH BENN - EP20 - https://open.spotify.com/episode/1iP0gW6DgWKVbC2t6VJldR?si=ec7ed6278cb145ae

Well what a weekend and was an amazing achievement from Dillon Rin !! The Elephant Trail Race, 217km Race has now been conquered !! Will cover off the weekend in a separate post but could not be prouder of the incredible effort and achievement from all the team out there last weekend. As they say how do you eat an elephant - piece by piece and its a team effort.

Thanks to everyone that made the weekend great. Always a blast and so much fun !! Hope we are all recovering well and Dillon and Brooke are enjoying some rest and soaking in the amazing result over the weekend.

WELCOME - NEW ATHLETES

Mitch Clarke
Rachael Aston
Karinne Limberiou

TRAINING TALK

Last week's training sessions (Strava)
Strava Leaderboard
Training Peaks - SNL Group

UPCOMING SESSIONS

Next weeks Sessions
Refer Training Peaks
UTMB - Sunday Sessions - Barrington Tops

RACE RESULTS

RAFFERTY’S COASTAL RUN

Brooklyn Darcey - 12km - 58:05 - 12th overall
Ben Dacey - 36km - 3:50:25 - 64th
Shane Booby - 36km - 5:03:59 - 24th
Craig Sandy - 22km - 2:08:58 - 41st / 9th
Melissa Ralph - 36km - 4:02:15 - 84th / 2nd
Mark Hoult - 36km - 4:02:14 - 83rd
Shane Pilgrim - 22km - 1:57:34 - 19th / 5th
Sharyn James - 2:31:30 - 1st Age Cat
Craig Story 22km - 1:43:32 - 4th
Matthew Parsons - 36km - 3:36:49 - 31st - 10th

WINERY RUN

Caleb Chrisholm - 10.5km - 42:26 - 1st
Jermey Campbell - 10.5km - 48:43 - 10th - 1st
Craig Sandy - 10.5km - 48:29 - 9th / 1st

ELEPHANT TRAIL RACE

Dillon Rinn - 217km - 43:55:25 - 1st
Linda Stanborough - 50km - 7:41:47 - 2nd
Benn Coubrough - 50km - 5:41:51 - Equal 3rd
Bobby Perry - 25km - 3:30:37
Diane Perry - 25km - 5:05:02
Nicole Smith - 13km - 1:54:02
Linda Minter - 25km - 4:11:35
Steve Devlin - 50km - 5:41:51 - Equal 3rd
Mark Hoult - 25km - 3:19:54
Tyson Chapman - 50km - 9:35:25

RACING CALENDAR

Run Dungog
City 2 Surf
UTMB
Sydney Marathon
Great North Walk Ultras
Ultra Trail Kosci

ATHLETE INTERVIEW

Jason Limberiou (Brisbane Trail Ultra 60km)

What went well?

i) Had a good plan with a good pacing strategy, nutrition dialled in and checklists for each aid station.

ii) First 25km went well. Flowing well, going slightly quicker than goal pace and felt good – in great spirits.

The first 9km of the race was quite easy, quick and runnable. But then the real hills started.

iii) A lot of learnings for future events. From training needs, to gear, to nutrition.

What didn’t work or went bad?

There were two things that didn’t go well and led me missing my goal time by 1 hour.

i) The hills were relentless – I have never dealt with so many hills before, and some of them were steep!!

ii) My shoes!! They must have been ½ a size too small and not wide enough. My toes were banging against the ends and made running downhill impossible. Also got big blisters on the soles of my feet – it felt like I had sandpaper in my shoes.

How did you overcome the challenge?

I just put my head down and hiked the rest of the way.

I thought about bringing up a second pair of shoes but decided to leave them at home (which was a mistake).

As I left the final check point with 20km to go, a volunteer told me there was 10km of hilly bush followed by 10km of flat as we head into metro Brisbane. This gave me the motivation to power on (and try to hike at pace).

What was the best part of the event?

The first 3 hours of the race were magical. The 6am start was chilly (but not too cold), and it was very pleasant running along the rivers in the Brisbane hinterland.

The last 6km running through the suburbs of Brisbane would have also been awesome if I was able to run. I was very tempted to grab a beer as I went down Caxton Street (although probably would have been considered outside aid). I also got a photo with Wally Lewis – well, the statue of Wally outside of Suncorp Stadium – but still counts.

Did you celebrate? With a bottle of 2016 Bass Phillip ‘Estate’ Pinot Noir…of course.

Kristen Sukkar 60km BTU

What went well: my poles. I had them in my drop bag at check point 4, which was at the 20km mark. I wish I had them from the start though.

What didn’t work well: I was getting over a cold and my nose did not stop running. Bush hanky with poles is challenging! 😂 Then there was the small matter of the 60km. I knew it was going to be a stretch, but I thought I could manage. My knee started getting sore on the down hill sections from about 25km, then was constantly sore on the flat and up hill from about 35km. I knew the final 20km was going to be a struggle, as I pulled into the last check point and dropped off my poles, it did cross my mind to pull out. I knew I was going to have swelling on my knee if I kept running, but then they told us we needed to make our own way home from the checkpoint if we pulled out, and I had my warm jumper in my finish line drop bag, so I kept going.

How did I overcome the challenges: bush hanky every 20min, so annoying!!! As for my knee, I tried to use my poles as much as I could, when I had them, to try and take the pressure off my knee and ankle. My ankle was also sore, as a result of my knee tracking over my big toe as apposed to tracking over the centre of my foot. A couple of centimetres can make a huge difference! From the 40km mark, I just told myself to “suck it up princess and get it done”. And imagined myself walking up the final stairs and crossing the finish line. I ran as much as I could in the final 20km and walked when my knee got too sore.

What was the best part of the event: I don’t really have a best part, the trail was a lovely mix of everything. I thoroughly enjoyed the event, it was well organised and the course was marked well. If I hadn’t seen a marker for a while and wanted to make sure I was going the right way, the Capra app was great. I have unfinished business with BTU, I’ll be back next year, but I’ll only do the 30km. I will leave the 60km for the year after when my kids are a bit older and I have had more time to prepare.

Did I celebrate: I had a nice glass of red wine and pizza.

RUNNING EXPERIENCES

Barrington Top - Sunday 23rd July
Congewai Loop
Wakefield - Heaton Loop
TRAINING PEAKS

SOCIALS

Sunday Runs - All welcome (Mount Royal)
UTMB Training Sessions

COACHES CORNER - LOW HEART RATE TRAINING

Low heart rate training (LHRT) for runners involves performing most of the portion of training at lower intensities, specifically focusing on maintaining a heart rate within an aerobic zone. This approach helps build aerobic capacity, enhances endurance, and improves overall running efficiency.

Here are some key aspects of low heart rate training for runners:

Determine Your Aerobic Zone: The first step is to determine your aerobic zone or target heart rate range. This is typically around 60-80% of your maximum heart rate (MHR). An accurate way to determine your aerobic zone is by performing a lactate threshold test or consulting with a sports professional.
Patience and Discipline: LHRT requires patience and discipline, as it involves running at a slower pace compared to what you may be accustomed to. It may feel counterintuitive at first, but the goal is to build a strong aerobic foundation that will benefit you in the long run.
Monitor Heart Rate: During LHRT sessions, it's crucial to continuously monitor your heart rate. This can be done using a heart rate monitor or by checking your pulse manually. Staying within the desired aerobic zone helps ensure you are training at the appropriate intensity.
Long Slow Distance (LSD) Runs: Incorporate regular LSD runs into your training schedule. These are typically longer runs performed at a conversational pace within your aerobic zone. LSD runs improve endurance, promote fat utilization as an energy source, and strengthen the cardiovascular system.
Progress Gradually: Begin LHRT by gradually increasing the duration and frequency of your low-intensity runs. Start with shorter distances and gradually build up over time. This gradual progression allows your body to adapt to the training stimulus and minimizes the risk of injury or overtraining.
Mix with Higher Intensity Sessions: LHRT doesn't mean completely excluding higher intensity workouts. It's beneficial to include occasional tempo runs or speed sessions to maintain a balanced training program. However, these higher intensity workouts should be appropriately spaced and not dominate your training routine.
Listen to Your Body: Pay attention to how your body responds during LHRT. If you experience persistent fatigue, lack of progress, or other signs of overtraining, it may be necessary to adjust your training volume or intensity. Every runner should follow a specific individualised schedule, so it's important to listen to your body's signals and make adjustments accordingly.
Track Progress: Regularly assess your progress by monitoring various performance markers such as pace, heart rate response, and recovery time. Over time, LHRT can lead to improvements in aerobic fitness, increased running efficiency, and better race performances.

It's worth noting that LHRT is just one training approach, and its effectiveness may vary among individuals. It's always advisable to consult with a coach, mentor or sports professional who can provide personalized guidance based on your specific goals and fitness level.

The Maffetone Method is a training approach developed by Dr. Philip Maffetone, a renowned sports scientist and coach. It focuses on building aerobic fitness, improving endurance, and optimizing overall health through low-intensity, heart rate-based training. The key principles of the Maffetone Method include:

Establishing Maximum Aerobic Function (MAF) Heart Rate: The Maffetone Method begins by determining an individual's MAF heart rate. This is done by subtracting the individual's age from 180 and then making adjustments based on personal factors such as health, fitness level, and injury history. The MAF heart rate serves as the upper limit for training intensity during Maffetone Method workouts.
Training in the Aerobic Zone: The focus of the Maffetone Method is to spend a significant portion of training time in the aerobic zone, which is typically 10 to 20 beats below the MAF heart rate. This allows the body to primarily rely on fat as a fuel source and promotes aerobic development.
Avoiding Anaerobic Threshold (AT) Training: The Maffetone Method advises against excessive training at intensities that push you into the anaerobic zone. Training at or above the anaerobic threshold can lead to increased stress, overtraining, and reliance on carbohydrates for fuel.
Gradual Progression: The Maffetone Method emphasizes a gradual progression in training volume and intensity over time. Progression is achieved by improving aerobic fitness, developing better fat metabolism, and enhancing endurance without the risk of overtraining or injury.
Nutrition and Lifestyle Considerations: The Maffetone Method also emphasizes the importance of proper nutrition and lifestyle choices to support overall health and performance. This includes following a nutrient-dense, whole-food-based diet, managing stress, prioritizing quality sleep, and addressing other factors that may impact health and training.

The Maffetone Method is popular among endurance athletes, particularly runners, who seek to improve their aerobic capacity, reduce the risk of injury, and enhance overall performance. While it may require adjusting to slower training paces initially, the method aims to build a strong aerobic base, improve fat metabolism, and optimize long-term fitness and health. It's important to note that individual responses may vary, and consulting with a coach or sports professional can provide personalized guidance for implementing the Maffetone Method effectively.

ATHLETES QUESTIONS - WHAT SHOULD MY RUNNING EASY PACE BE

To determine your aerobic pace for running, you can use the Maximum Aerobic Function (MAF) heart rate method popularized by Dr. Philip Maffetone. Here's how you can calculate and apply your aerobic pace:

Calculate Your Maximum Aerobic Function (MAF) Heart Rate: Subtract your age from 180 to get an initial MAF heart rate. However, adjustments may be necessary based on factors such as fitness level, injury history, and overall health. Consider the following adjustments:
- If you have been training consistently for more than two years without injury and have made progress, add 5 beats per minute (bpm) to your initial MAF heart rate.
- If you have been training for less than two years without injury or have had recurring illness or injury, subtract 5 bpm from your initial MAF heart rate.
- If you are over the age of 65, subtract another 5 bpm from your initial MAF heart rate.

EG - 40 - 180 = 140 / + 5 (fitness level) = 145 MAF (Aerobic pace = 125-135 BPM)
Determine Your Aerobic Pace: Your aerobic pace corresponds to a heart rate 10 to 20 bpm below your MAF heart rate. This pace should feel comfortably challenging yet sustainable. Use a heart rate monitor or periodically check your pulse to ensure you stay within this range during your runs.
Adapt Your Pace as Needed: Initially, running at your aerobic pace may feel slower than what you are used to, especially if you have been training at higher intensities. However, with consistent aerobic training, your pace should improve over time while keeping your heart rate within the target zone.
Gradual Progression: As you build your aerobic base, you can gradually increase your training volume and intensity while staying within your MAF heart rate range. This progressive approach helps prevent overtraining and promotes long-term improvements in endurance and aerobic fitness.

Remember that the MAF heart rate method is just one approach to determining your aerobic pace. Individual variations and factors like fitness level, genetics, and personal goals may influence your optimal training pace. It's also beneficial to seek guidance from a running coach or sports professional who can assess your specific needs and provide personalized recommendations.