Winter Sessions & Race Reports

With a chill in the area and lots of snow hitting the mountains. Good to see everyone rugged up and getting to the session. Lots of races up in August and September !!!

Been a delay in podcast and blogs. Had a few issues with the platform I had been using, that has now changed and my recordings have not been able to process and publish. So trying new platforms so we can all stay updated. So will have something up and running by the end of the week. Following the training talk I had prepared about Post Race BLues. So stay tuned for that in the nxt few days as well. I will have a race report on the Guzzler as well shortly.

Here are the details from the podcast, mostly the race reports from those that Raced - Rafferty's, Winery Run, Guzzler and the Shoalhaven Summit.

BEVE WITH BENN - EP72

INTRODUCTION - WELCOME

Intro Song - Three Little Birds, Bob Marley
Welcome to Beve with Benn Episode 72
Beer of choice? - Brewdog - Hazy Jane
What happened last week and what's up this week

Segments

Training Talks -
Weekly training review - Strava - Training Peaks
Upcoming Sessions
Athlete Interview - Rafferty's. Guzzler, Winery Run, Shoalhaven Summit
Upcoming Races - Jabalani / Dungog / City 2 Surf
Running Experiences
Socials - Sundays Long Run
Coaches Corner & COMPLAINTS - Post Race Blues
Athletes Questions -
QF’s with Benn -
Outro Song - Speed Trail, Carl Cox & Fat Boy Slim

WELCOME - NEW ATHLETES

Victoria Van de stadt

TRAINING TALK

Last week's training sessions (Strava)
Strava Leaderboard
Strava Segments

Loop the Loop | Strava Run Segment in Whitebridge, New South Wales, Australia

Training Peaks - SNL Group

UPCOMING SESSIONS

Next week's Sessions
Refer Training Peaks
Sunday Long Run - Glenrock / The Elephant Trail

RACE RESULTS -

RACING CALENDAR

2024

10/08 - Jabalani Challenge
11/08 - Dungog Trail Run / City 2 Surf
25/08 - Lake Macquarie Running Festival
26/08 - UTMB
6/09 - Hounslow Classic
15/09 - Sydney Marathon
5/10 - Lonely Mountain Ultra
22/11 - Coast 2 Kosci
28/11 - Ultra Trail Kosciusko

ATHLETE INTERVIEW -

Elise Troyer

ATHLETE INTERVIEW - Rafferty’s Coastal Run

What was the goal for the race?

Standing at the start line Razzle Dazzle issued me the challenge of beating his time of 3hrs 15mins. 😁Challenge accepted!

What shoes did you wear? My Speedboats, although they definitely got bogged in the mud.

What went well?

1. The knee held up really well, it was a little bit irritated on the longer downhill sections but if you ignore it, it goes away.

2. I didn’t fall in the mud…. There was a particularly narrow section just before you get to Shark Hole, that was really slippery & muddy, and created a Congo line. I got a little bit handsy with the lady in front, helping her up the slippery incline. I was worried that if she went down it was going to create quite the domino effect. 😂

3. Nutrition was better, still room for improvement.

What didn't work or went bad?

1. I knew the course would be muddy & it definitely did not disappoint.

2. I was also hungry at the start line (again). But this time I brought an extra chewy bar.

How did you overcome the challenge?

1. Danced around the edges of the puddles where I could & just waded through where I couldn’t.

2. More food

What was the best part of the event?

As always I enjoy sharing these events with the crew. I loved seeing & hearing Sharon Tonks cheering us on in the home stretch.

Did you celebrate?

When we discovered Raffertys had sold out of hot food we hit the road & made it back in time to see Micah’s 2nd game of the day. I enjoyed some of the Buds (ARFC) hot chips & gravy. Once Micah had finished playing we ordered Thai takeaway, which I washed down with a Mountain Goat beer. The name seemed appropriate given the day’s activities.

What’s next?

Lake Mac 10.5k

Fiona Adams - RAFFERTYS 22km

Finish sub 4hrs

Speedgoats

I beat my voices in my head that told me to give up when things were going wrong and completing 4km of course totally alone with the voices.

I stuffed my nutrition and was light headed, depleted of energy at 12km mark and to top it off had a fall 7km from finish and twisted my knee making it harder to move forward.

I tried to get some nutrition in and told the voices in my head even when I was alone on course for a number of kms that I was not giving up and kept putting one foot in front of the other. Eventually had the first of 36 runners coming past cheering me on as I climbed the last steep hill. Love the trail community.

Running into the finish shoot (my friend was a volunteer) she was on medals and my daughter Rubes standing ready to present me with my medal.

No but hot shower best ever and Voltaren gel on legs and knee working a charm.

Lake Mac 10.5

Daryl Tonks - RAFFERTYS 22km

To finish under 5 hrs

Peregrine 13

No falls and finished and nutrition was good.

Hills are a major concern.

Kept moving forward.

Finishing.

No celebration just a hot bath.

Jabulani 22.

ATHLETE INTERVIEW - Rafferty’s Coastal Run

Mark Houltd

What was the goal for the race?

To not go too hard as it was my first real run after 6 weeks off.

What shoes did you wear?

Hoka Tecton 2

What went well?

The whole race was great, under control and no problems at all.

What didn't work or went bad?

Just a little congestion on some of the single trails.

How did you overcome the challenge?

Waited until an opportunity came for me to overtake.

What was the best part of the event?

Watching Melissa come across the line 7 minutes faster than last year and seeing her succeed from this race all on her own.

Did you celebrate?

Yes with a coffee afterwards

What’s next?

City to surf

Lake Mac 1/2 marathon

Lake Tekapo

Double Everesting

Craig Sandy - ATHLETE INTERVIEW - the winery 10.5km

What was the goal for the race?

To beat last year’s time and podium age category.

What shoes did you wear?

Retired Nike Vaporfly’s, one more time.

What went well?

All went well, conditions were tough windy and chilly but chose to embrace the moment.

What didn't work or went bad? None to mention

How did you overcome the challenge? Embraced for what is was.

What was the best part of the event?

PB last years time by 67 second (47:29)

AGE 40-49: 4th

Did you celebrate? No not really, only achieved 1 of 2 goals set.

What’s next? Dungog

My mood picked after receiving my Saturdays NXC MILLINGTON Championship result 3rd 🥉 in age Under 50 by 1 second🤩

JASON LIMBERIOU - The Guzzler 50km

What was the goal for the race?

My goal was to go under 9 hours – I had a stretch goal of 8:15 hours, but both of these were blown out with my finish time a little over 9 and half.

I also had a side goal of finishing before Benn, which was accomplished easily, despite giving him a 30 minute head start…soft.

What shoes did you wear?

Hoka Torrent 3.

As Karinne said, the last 12 months has been a story of Cinderella finding the perfect fit. And these are as good as it gets – but I’ll probably continue to experiment.

What went well?

My shoes and were the first win – didn’t get any serious blisters like last year.

Also being able to refine what goes well with nutrition and what doesn’t. Haven’t got it right yet, but getting closer.

What didn't work or went bad?

My quads!!

This course is so hilly, going up and down basically the whole way. About halfway into the race my quads were cactus and running was hard.

How did you overcome the challenge?

My hiking came out and I powered on for the rest of the race. I actually made good time for the rest of the race and overtook a lot of people who were also hiking.

What was the best part of the event?

Having Karinne and the kids at the finish line. After two DNFs in a row, it was great to finally get to see them at a finish line.

Also seeing Adina pip Benn to the finish line by a couple of seconds was a fun little race within the race.

Did you celebrate?

Not yet – that’s happening this Friday with a new tattoo and night out with mates in Balmain.

What’s next?

Onto the Lonely Mountain 50km in October as part of the prep for the Kosci100 in November.

Peter Storey - Winery 10.5km

1) race goal was to run at a consistently good tempo pace. Was an out and back run and negative split it by 2 seconds. Goal achieved

2) Nike alpha flys. Nice and cushioned.

3) the whole race went well, was very relaxed before the start and that helped me with a good consistent pace

4) nothing went bad

but was clear how much speed I have lost but so happy to be able to run again.

5) the challenge was how my body would go and I ran with what my body could produce without getting injured.

6) race setup was good but seeing other SNL runners plus other running friends made the experience very enjoyable.

7) yep with a nice stout at the old potters brewery in Nulkaba with the Tonks.

8) maybe Dungog, maybe Sydney marathon and then Lonely mountain in Orange for someone’s bucks show.

Adina Wheeler - ATHLETE INTERVIEW - the Guzzler 50km

What was the goal for the race?

My goal was to finish under cut off and beat the coach back to the finish. 🤣

What shoes did you wear?

Xodus Ultra 2 Runshield

What went well?

I really tried to pace myself and not get caught up in all the excitement at the start. I met one chick and we chatted and stuck together for the first 18kms which was nice.

What didn't work or went bad?

i think i need to work on my nutrition a bit more. I had a timer on my watch for every 20 mins to eat which was good but i think its more about exploring the variety of foods i can work with so i dont get sick of the same things.

How did you overcome the challenge?

I just kept powering on and eating and drinking small amounts knowing my body needs it to get the job done.

What was the best part of the event?

Getting messages of encouragement all through the day from friends and family, hitting that finish line with other SNL crew around AND coming across the line just before the boss 💪

Did you celebrate?

I had some Carls Jnr & donuts followed by a massage and float the next day.

What’s next?

21k Jabulani

Nicole Smith - The Guzzler 10km

1.5 hours did it 1.28

Shoes Salomon pulsars

What went well I got it done

What didn’t it was so cold struggled with breathing for first few kms

Overcame it with slowing down and focusing on breathing and rid of stitch I felt coming on had to hike a bit

Best part being there and being a part of it and knowing coach would see me finish. This Time

Celebrate yes we did pizza and beer and wine and a fireball shot