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Winter is a Rolling in....
Winter is a rolling in.. With quite a lot of rain at the end of the week and this week the temps are well into the single digits !! Remember its not too cold, it is just making sure you dress correctly to the conditions :) Gloves, Jumpers and having you gear ready in the morning helps you get out the door :)
This week we cover off the sessions. Results from Maitland River Run and the Womens Marathon Olympic Selection and a question comes in about pacer your ultramarathons. Negative splitting and or how to pace it so you slow down the least from start to finish !! Link is below to listen in on this weeks episode of Beve with Benn.
BEVE WITH BENN - EP65 - https://open.spotify.com/episode/3MYplmLmxPMiGKmrRfqiuA?si=f3d3349b0f2e4b7d
Intro Song - Stranger - Peking Duck
Welcome to Beve with Benn Episode 65
Beer of choice? - California IPA - Big Shed - 7.5% - Powerful hit and strong taste, maybe a bit too much punch (like the bears on the can, going for it)
What happened last week and what's up this week
Segments
Training Talks -
Weekly training review - Strava - Training Peaks
Upcoming Sessions
Athlete Interview - Noosa & Maitland River Run
Upcoming Races - Coastal Ascent / BTU / Elephant Trail Race / The Guzzler Ultra
Running Experiences
Socials - Sundays Long Run
Coaches Corner & COMPLAINTS - Womens Marathon Selection
Athletes Questions - Negative Splitting Ultra Trail Races
QF’s with Benn - UTA Race Experiences
Outro Song - Exodus - Bob Marley and the Wailers (Jason Limberiou)
WELCOME - NEW ATHLETES
TRAINING TALK
Last week's training sessions (Strava)
Strava Leaderboard
Strava Segments
Training Peaks - SNL Group
UPCOMING SESSIONS
Next week's Sessions
Refer Training Peaks
Sunday Long Run - Sugarloaf Loop
RACE RESULTS
Noosa Half - Danielle Fleming 2:49
Did 3min / 1min off for 18km and the legs came off a little towards the end.. Didnt fuel any extra on at the aid stations. Will aim to be faster at Foster Half !!
MAITLAND RIVER RUN
21km
Dillon Rinn - 1:20:09
12km
Melissa Ralph - 57:54 - 4th / 1st AG
Will Mcintosh - 57:58 - 3rd AG
Adina Wheeler - 1:19:23 - 11th AG
4km
Craig Sandy - 16:18 - 3rd Overall
RACING CALENDAR
2024
09/06 - Coastal Ascent
28/06 - Brisbane Trail Ultra
29/06 - NXC King of the Mountain
6/07 - Gold Coast Marathon
12/07 - Elephant Trail Race
20/07 - The Guzzler Ultra
15/09 - Sydney Marathon
5/10 - Lonely Mountain Ultra
ATHLETE INTERVIEW - Maitland River RUn
ATHLETE INTERVIEW - Adina Wheeler 12km
What shoes did you wear?
Saucony Triumph 20s
What went well?
I picked a person who had a great pace and stuck on her heels. I also tried practising gratitude like ' I get to do this'
What didn't work or went bad?
Not much honestly was a pretty great run. Im chuffed.
How did you overcome the challenge?
What was the best part of the event?
Just being out there, the atmosphere and seeing all of our running friends some of which we only get to see at races.
Did you celebrate?
Some zero wine spritzers and an afternoon of TV in the warmth.
What’s next?
I've been talked into heading out for King of the Mountain
DILLON RINN - MAITLAND RIVER RUN 21.1KM
What shoes did you wear?
Saucony endorphin speed 4
What went well? Well I didn’t really have a plan, and initially thought I would start with a pace of 4:10 because I’ve never really attempted a half marathon before, so I wasn’t sure what to expect. So to run averaging 3:50 was far better than I could have thought and has definitely given me a lot of confidence
What didn't work or went bad? To be honest, I didn’t have a negative moment at all. I was cheering on other runners, and had quite a few people cheering me on, and it was really the best I’ve ever felt during any run. The atmosphere was great
What was the best part of the event?
The best part of the whole experience was that it never felt like a race, as I said I’ve never done a half marathon before so I wasn’t sure about pace and was worried that I would blow up at some point if I were to push it but it never came and I actually felt really comfortable the whole way through. So I’m more than happy with it and know there’s still room for some improvement but it has given me a lot of confidence to do better next time and I know I can still take off some more time
Did you celebrate? No celebration, just stayed to watch everyone else have a great day out with some really good results as well. Then off to the gym for a bit of recovery
What’s next? Next will be the Elephant Trail Race 160km and hopefully get to the line feeling healthy and put in a good result
CRAIG SANDY - ATHLETE INTERVIEW - MAITLAND RIVER RUN 4KM
What shoes did you wear?
NIKE TEMPO 15
What went well?
The Start, The Race & The Finish
Felt very good leaving the track and heading towards the river bank.
Mindset was in gear for a very quick 1 lap, treated the race as a time trial.
What didn't work or went bad?
Nothing to report. I was challenged by what to eat due to a late starting race (10:45am), all worked out.
How did you overcome the challenge? Stuck to my usual routine by shifting the time period back.
What was the best part of the event? When I left the track for the out & back in 3rd position. I waited for the turn around to see if anyone was close to catching me, there was a 600m gap, so upped the cadence (183spm). Thoughts were “you have done this so may times” “don’t back off, it’s just 4KM” Yooossss!!
Did you celebrate?
Yes, with a strong finish and a Koooooeeee!!!.
Congratulated 1st & 2nd on keeping a fast pace and to 4th place keeping me honest.
Sarah Ben & Amity were in attendance giving there love & support.
So many fellow runners racing and non racers, a real warmth of community.
What’s next?
Coastal Ascent 25KM.
RUNNING EXPERIENCES
Sunday - Social Runs
Lonely Mountain Ultra 5th October (Week before Nicole and Benn's Wedding) celebrate and race in Orange
TRAINING PEAKS
SOCIALS
Sunday Runs - All welcome (Sugarloaf Loop)
COACHES CORNER & COMPLAINTS - Womens Marathon Selection
The selection process for the Australian women's marathon team, especially for major competitions like the Olympics or World Championships, is governed by Athletics Australia and involves several key steps and criteria. Here's an overview of the typical process:
1. Qualification Standards
Athletes must meet specific qualification standards set by Athletics Australia and the relevant international governing body, such as the International Association of Athletics Federations (IAAF) or the International Olympic Committee (IOC). These standards usually include:
Time Standards: Athletes must achieve a qualifying time within a specified period before the event. For example, for the Tokyo 2020 Olympics, the women's marathon qualifying time was set at 2:29:30.
Qualifying Period: There is a defined period during which the qualifying time must be achieved. This period is usually set by the international governing body and adhered to by Athletics Australia.
2. Performance Criteria
In addition to meeting the time standards, athletes' performances in key events are considered. This includes:
National Championships: Performances at the Australian National Championships or other designated selection trials.
Major Marathons: Results from major international marathons recognized by Athletics Australia.
Consistency: Consistent high-level performances over the qualifying period are also taken into account.
3. Selection Criteria
Athletics Australia publishes a specific selection policy for each major competition. This policy outlines the criteria and process for selection, which typically includes:
Automatic Selection: Athletes who achieve the qualifying standard and meet other performance criteria may be automatically selected.
Discretionary Selection: The selection panel may have discretion to select athletes based on other factors such as recent form, injury history, and potential for high performance.
4. Selection Panel
A selection panel, usually comprising coaches, selectors, and Athletics Australia officials, reviews the performances and makes the final team selections. The panel considers:
Performance against criteria: How well athletes have met the published criteria.
Head-to-Head Results: How athletes have performed in direct competition against each other.
Injury Status: Current health and injury status to ensure athletes are fit to compete.
5. Announcement
Once the selection panel has made its decisions, the final team is announced by Athletics Australia. This includes:
Public Announcement: A formal announcement of the selected athletes.
Athlete Notification: Direct communication with the athletes regarding their selection.
6. Appeals Process
Athletes who are not selected may have the right to appeal the decision. The appeals process typically involves:
Grounds for Appeal: Athletes must demonstrate that the selection process was not followed or that there was some other form of error or unfairness.
Formal Procedure: Submission of an appeal to Athletics Australia, which will be reviewed by an independent panel.
Example: Tokyo 2020 Olympics
For the Tokyo 2020 Olympics, Athletics Australia implemented the following:
Qualifying Standard: Women needed to achieve a marathon time of 2:29:30.
Qualifying Period: The time had to be achieved between January 1, 2019, and May 31, 2021.
Performance Criteria: Consideration of performances in the specified period, including major marathons and head-to-head competitions.
Conclusion
The selection process for the Australian women's marathon team is rigorous and designed to ensure that the best athletes represent the country. It involves meeting stringent time standards, demonstrating consistent performance, and undergoing review by a selection panel. This process aims to balance objective criteria with the need for flexibility to account for factors like recent form and injury.
In short: Lisa Weightman has dropped her appeal over her non-selection in the women's marathon for the Paris Olympics.
Weightman has criticsed Athletics Australia's selection process.
What's next? Sinead Diver, Genevieve Gregson and Jess Stenson will represent Australia in the marathon at the Paris Games.
Lisa Weightman has had a change of heart and reluctantly given up on her dream of contesting a record fifth Olympic marathon, with Commonwealth Games champion Jess Stenson to complete a remarkable comeback in Paris.
Weightman, 45, appealed her initial non-selection in the three-strong Australian squad to the National Sports Tribunal (NST) in May.
The NST recommended that Athletics Australia (AA) appoint an independent committee to reconsider their selection.
AA declined to do so after providing documentation as to why Weightman had been overlooked in favour of Sinead Diver, Genevieve Gregson and Stenson.
Countrywoman Izzi Batt-Doyle and Eloise Wellings had also bettered the Olympic qualifying standard.
Weightman had the third fastest Australian time in the qualifying period behind Diver and Gregson.
But the selectors placed great weight in Stenson's proven big-event pedigree, which includes gold at the 2022 Commonwealth Games.
Weightman has finished in the top 35 at the past four Olympics, with a best of 16th at London in 2012.
Five minutes before the 5:10pm (AEST) deadline on Wednesday, Weightman informed AA she was going to make one final appeal to the Court of Arbitration for Sport in Switzerland (CAS).
But several hours later, she did another backflip and decided not to appeal to CAS, due to the high costs and perceived low chance of having the decision overturned in her favour.
"I am of course disappointed by the decision given that I fought hard and fair to gain my qualification time — the third fastest of all Australian women during the qualification period," Weightman said in a statement.
"However, what I am most disappointed about is AA's own internal systems and procedures that have allowed this outcome and which, unless corrected, will negatively impact future Australian athletes and their legitimate claims to represent Australia."
Weightman was bidding to become the first Australian track and field athlete to compete at five Olympics.
Stenson made a triumphant return to elite marathoning in Daegu, South Korea in April, setting a personal best 2:24.01, just six months after the birth of her second child.
In addition to the 2022 Commonwealth title, she has also twice finished in the top 12 in world championships marathons and was 22nd at the Rio Olympics.
ATHLETES QUESTIONS - Negative Splitting Ultra Trail Races
Negative splitting in ultramarathons involves running the second half of the race faster than the first half. This strategy, often used by elite runners, can be highly effective but requires careful planning and disciplined pacing.
Regards to Running Ultra’s - It more the less you slow down, and maintaining your pace throughout and managing the terrain and conditions to give your splits evan and managing the effort and exertion of energy. Not so much about negative splitting the race. So the better you are at pacing and fueling your body for a better performance and not bonking, crashing. Will give you a better outcome in your race and not lose time and or have to slog it out in latter parts of the race.
Here’s a comprehensive look at the concept and how to implement it:
Benefits of Negative Splitting
Energy Conservation: Starting slower helps conserve glycogen stores and prevents early fatigue.
Mental Boost: Running faster in the latter stages can provide a psychological lift and momentum.
Improved Performance: Studies and anecdotal evidence suggest that negative splits can lead to better overall performance and reduced risk of hitting the wall.
Challenges
Pacing Discipline: Requires the discipline to start slower than your average race pace.
Physical Demands: Requires a high level of endurance and fitness to speed up in the latter stages.
Environmental Factors: Factors like terrain, weather, and elevation changes can complicate the execution of a negative split.
Strategies for Negative Splitting an Ultramarathon
Training for Endurance and Speed
Long Runs: Incorporate long runs that simulate race conditions, focusing on maintaining a steady pace.
Tempo Runs: Include tempo runs to improve speed and endurance.
Intervals: Speed work and interval training can help improve your ability to pick up the pace in the latter stages.
Pacing Strategy
Start Conservatively: Aim to run the first half at a pace that feels comfortable and sustainable. It should be slower than your target average pace.
Gradual Increase: Plan to gradually increase your pace in the second half. Monitor your effort level and adjust based on how you feel.
Nutrition and Hydration
Early and Consistent Intake: Begin fueling early in the race and maintain a consistent intake of calories, electrolytes, and fluids.
Adjust Based on Conditions: Be prepared to adjust your nutrition and hydration strategy based on weather conditions and how your body is responding.
Mental Preparation
Visualize Success: Spend time visualizing a strong finish. Mentally prepare for the discomfort of the later stages and practice positive self-talk.
Break the Race into Segments: Focus on one segment at a time rather than the entire distance, which can make the task feel more manageable.
Adapt to Conditions
Flexible Approach: Be ready to adapt your strategy based on race day conditions. If it’s hotter or more humid than expected, you may need to adjust your pacing and hydration plans.
Example Pacing Plan for a Ultramarathon
Miles 1-10: Run at a pace that feels easy and conversational. Focus on staying relaxed and conserving energy.
Miles 11-25: Maintain a steady, comfortable pace. Start paying attention to your fueling and hydration.
Miles 26-40: Gradually increase your effort level. Begin to push the pace slightly if you’re feeling strong.
Miles 41-50: Aim to run your fastest miles. Focus on strong form, maintaining a steady intake of nutrition, and pushing through the discomfort.
Practical Tips
Wear a Watch: Use a GPS watch to monitor your pace and ensure you’re not starting too fast.
Listen to Your Body: Pay attention to how you’re feeling and be willing to adjust your pace if needed.
Stay Positive: Keep a positive mindset throughout the race. Remind yourself of your training and your ability to finish strong.
Conclusion
Negative splitting an ultramarathon is a sophisticated strategy that can yield significant benefits if executed correctly. It requires careful planning, disciplined pacing, and the ability to adapt to changing conditions. By incorporating these strategies into your training and race plan, you can improve your chances of running a successful and strong ultramarathon.
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
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