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A WEEK OF TWO



INTRODUCTION - WELCOME


Segments


  • Training Talks - 

  • Weekly training review - Strava - Training Peaks

  • Upcoming Sessions

  • Athlete Interview - Sydney Marathon

  • Upcoming Races - GNW, Tomaree, Lonely Mountain Ultra

  • Running Experiences - SNL Kosci Honeymoon Newy & SNL Pub 2 Pub

  • Socials - Sundays Long Run

  • Coaches Corner & COMPLAINTS - Training Diary’s of the C2K 

  • Athletes Questions - Training Zones - Carbs per hour for racing Ulta’s

  • QF’s with Benn - Hayden Seiler

  • Outro Song -  Lifetime - https://open.spotify.com/track/2bmwbLM7isIZoaZwsOC1ce?si=13ba79742e1042a7

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 - Glenrock Loop 

RACE RESULTS - 

SYDNEY MARATHON

  • Benn Coubrough - 3:10:22

  • Linda Stanborough - 6:52:01

  • Peter Storey - 3:48:15

  • Matty Webb - 3:23:52

  • Matthew Stanborough - 4:07:21

  • Jason Schumacher - 3:46:40

  • Melissa Ralph - 3:20:06

  • Paul Perry - 3:44:00

  • Diane Perry - 5:59:01

4.2km

  • Anissa Storey - 33:46

  • Kristie Stanborough - 33:46

10km 

  • Ashley Storey - 1:03:42


TOMAREE TRAIL RUN

  • Nikita Bucknell - 4:03 - !st Age Cat - 32km

  • Victoria Van de stadt - 1:17 - 14th, 1st Age Cat - 12km

  • Criag Sandy - 2:09:38 - 3rd Age Cat / 21km

  • Ruby Adams - 3rd Age Group 

  • Fiona Adams - 1:03 - 6km 


GREAT NORTH WALK ULTRAS

  • Heather Duffy - 4:51:37 - 10th Age Cat - 30km 

  • Tan Bailey - 1:14:38 - 3rd Age Cat - 10km


LAKE TAKEPO ULTRA

  • Melissa Ralph - 5:55:56 - 8th Age Cat - 50km

  • Mark Hoult - 5:55:55 - 14th Age Cat - 50km

RACING CALENDAR 


2024

  • 5/10 - Lonely Mountain Ultra

  • 22/11 - Coast 2 Kosci

  • 28/11 - Ultra Trail Kosciusko

ATHLETE INTERVIEW - 

- SYDNEY MARATHON

PETER STOREY

Athlete interview

Q1: Goal was to minimise the amount of times I would say “how much f***king further”

Q2: Shoes. Super slow Nike Alphaflys. They don’t go as fast as they used to

Q3: What went well? This pristine body didn’t fall apart. Also 5km splits were pretty consistent. 

Q4: What didn’t work. My legs as they used to.  Apparently they need regular running sessions for that to happen. Who’d da thought?

Q5: How did I overcome challenge. I sucked it up  and said quietly to myself “how much f***king further”.

Q6: Best part was the event itself reminded me of NY but seeing Mark Hoult dressed in drag at the top of Oxford St was gold (I swear she looked like him)

Q7: Celebrated after driving back home with a Rum’n’raisin stout and a beef vindaloo. 

Q8: What’s next. Maybe PRP injections into ankles and knees but running wise, Lonely Mountain 30km in 3 weeks.


LINDA STANBOROUGH

Athletes interviews - Sydney marathon  


What was the goal for the race? Walk and Finish before the cut off of 7 hours 


What shoes did you wear?

New balance - you know the ones

What went well? 

My knee coped ok walking, and our tutus were a hit

What didn't work or went bad?  Achy hip flexors and overall aches in the legs. 


How did you overcome the challenge? 

Helen was in worse shape then me so motivating her and being an overall pest took the focus off my pain


What was the best part of the event? 


Finishing. 


Did you celebrate? 


Yep. In bed with pizza, champagne and chocolate mouse 


What’s next?


Back to nick and hopefully lonely mountain 50


MELISSA RALPH

Athletes interviews - Sydney marathon  


What was the goal for the race?

I was an unexpected late entry so didn't really have any goals given the lack of prep and the other races already on the cards... but thought it would be possible (and very cool) to PB.


What shoes did you wear?

Hoka Rocket X 2s


What went well? 

I had lots of support around me for this event, Mark was my #1 support crew and there were friends and family both at the race and checking in from home... it really made the event pretty special


What didn't work or went bad?  

There really wasn't anything to call out in this one.... except how long it took me to walk back to the accommodation on very tired legs!


How did you overcome the challenge? 

One foot in front of the other


What was the best part of the event? 

Having friends and family around and seeing so many people I knew out on course who were all having a great run/day.


Did you celebrate? 

Post-race cheeseburger on the way home


What’s next?

Lake Tekapo 50km Ultra next Saturday... really looking forward to it!


JASON SCHUMACHER

Athletes interviews - Sydney marathon  


What was the goal for the race? 

I've had a few weeks of illness,  so the goal was to start slow,  build after 25km,  and negative split.

Did I achieve the goal?

Yep, but probably a smidge fast. Legs are a bit smashed. 


What shoes did you wear? 

Flogged out Altra Escalantes.


What went well? 

Maccas hamburger and coffee at 3am to meet Benn, and it all just rolled nicely on from there!


What didn't work or went bad?  

Nothing really..


How did you overcome the challenge? 


What was the best part of the event? 

Outstanding coarse (running the Harbour Bridge)

Happy shiny volunteers with motivational signs. 

Healthy post race snack bag.


Did you celebrate? 

Yep,  hot salt bath and a nap. 


What’s next?

Bondi to Manly in 6 weeks.


MATTY WEBB

My goal was sub 3:30 as this was my goal for my first marathon 5yrs ago


Saucony Endorphin Speed 3s. My faithful fast day shoe and never let me down. 


What went well: Goal was to keep it smooth and as fast as I felt comfortable. Got a little bit carried away at the start (probably to warm up) but kept a nice consistent cadence throughout


What didn't work out: Could feel a hamstring cramp coming at around 35k


How did you overcome: Took some Cramp fix (I call it wonder juice) and kept telling myself to push on no matter how much I wanted to walk (had this argument with myself about 4 times along the way). Cramp went away but came back with 1.5k to go. Again, gave myself positive reinforcement that pushed me to the end


Celebrated by getting a massive kiss and hug along with an awesome fat sandwich lunch with my wife Jess


Don't really know what's next. Think maybe a trail event of some description and Melbourne Marathon next year.


One more thing I just wanted to add is that it was great catching up with Matt, Mel and Mark at the start line. So good to see them to calm down my start line nerves. Go SNL team


MATTHEW STANBOROUGH

Athletes interviews - Sydney marathon  


What was the goal for the race? To finish stronger than I did in Gold Coast in 10 weeks ago. 


What shoes did you wear? Brooks Glycerin 21’s


What went well? All went well, was a tad windy in parts and my watch measured 1km longer than the 42.2km so time was slighter out for what I was hoping but that’s just me being picky.


What didn't work or went bad?  Nothing went bad. Still ran my 2nd fastest Marathon time and if not for the extra km would have been quicker than Gold Coast overall.


How did you overcome the challenge? Said to myself everyone is still going to be proud for my effort and that’s the best result you can ask for.


What was the best part of the event? Running the final 2kms down to the Opera House with 1000’s of your newest biggest supporters cheering you over that iconic finish line at that iconic finish line location


Did you celebrate? Beer and a bath


What’s next? Nothing booked but I am pretty easily influenced so I’m sure someone has something I will say ‘why not’ too




RUNNING EXPERIENCES


  • Sunday - Social Runs

  • Lonely Mountain Ultra 5th October (Week before Nicole and Benn's Wedding) celebrate and race in Orange

  • SNL Kosci Honeymoon NEWY 26-27th October

  • TRAINING PEAKS


SOCIALS

  • Sunday Runs - All welcome (Sugarloaf)


COACHES CORNER & COMPLAINTS - TRAINING DIARY - C2K



QF’s WITH BENN (quick facts) Hayden Seiler

Favourite Race Experience- UTA this year, being my first UTA how can you beat the scenery and location of the Blue Mountains 


Favourite Race Distance- I haven’t done a great deal of races/variety of distance but I really enjoyed the last 50km I did. A great physical and mental challenge. 


Race I Want To Do- Short Term I think 6Foot would be the pick of them for me, little shorter in distance but a great challenge non the less. 


A long term race goal of mine is to knock over the Tarawera Miler but no doubt I’m still a little while off that one. 


Best Learning and Running/Training Tip- I’m no experienced life coach but I think the biggest one from me would be to listen to the body, prioritise recovery and ease into it. 


Favourite Running Shoe- I have 2, I can’t pick between them. the Asics Superblast and Saucony Endorphin Pro 3’s. 


Favourite Session Of The Week- Definitely the Tuesday Speed Session Benn puts on at Maitland 


Holiday Destination I Want To Travel To- Too many to name but if I had to pick just 1, I think Canada would have to be on the top of the list. 


Fun Fact/Something About Me- Although I’m only 25, I’m a grey nomad at heart. I absolutely love taking the caravan away with my partner and dog, whether it be a short weekend trips or those longer trips away. Ohhh and I have a shoe obsession, just ask my partner hahahaha




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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