Annual City 2 Surf + The Home Stretch Ahead
BEVE WITH BENN - EP24 - https://open.spotify.com/episode/3VLZcoa4bmA8YiOYjkUgSB?si=02ffe3b3e23242be
Another week rolls on through. The annual pilgrimage from Darlinghust to Bondi Beach for the City 2 Surf, 80,000 odd people trek up heartbreak hill to cross the line at Bondi Beach, earning their rights to crack a beer by 10am, gate crash a private coorperate function for free drinks and food, to find themselves kicked out of North Bondi Hotel by 3pm and registered for the Sydney Marathon.
But there were some great performances by the SNL crew, results listed below. Well done guys, good to see you all flying the SNL flag around Sydney. So PB's, others hitting the road getting a break from the trails and surprising themselves with some great times. Congratulations team and I hope you had a nice time in Sydney, I'm sure you weren't the few mentioned above getting kicked out of the pub before dinner. But in saying that I know Tanya and Erica were hitting up a Tina Turner concert and the Coogee Bay Hotel. So god knows how they ended up :) I'm sure they were behaved and were nothing like I was the last time i hit up Coogee bay hotel in my hay day.
A great week of training, we will continue with a bit of mobility in the strength session, noted a few got a lot out of that in the sessions. Tuesday was a long set of milers. Thursday was a tough session with lots of climbing, but great to see some mountain goats flying up and down Gardeners Link trail. If you have jumped in on Diane, Posture Plus session - get on it !! great value added to help balance out the body and get yourself moving better. Clink on link for the Zoom session - https://l.facebook.com/l.php?u=https%3A%2F%2Fus02web.zoom.us%2Frec%2Fshare%2FNbjhqN6K3NwsokWK10p2YwD9LxQ_3UAgWizHSMqVH_RVauzmpl09Xl-_quQUiM0n.iOrxu23CMH63sypb%3Ffbclid%3DIwAR1DrbMesWNnJfwbaUBAHn4tYVS1CtUTVBmlYib1hX02PUbu09b72ug9Kio&h=AT3J6cnzrVccLlLCTv054DUKzRSG0qz5RLZGSonFrV2U6hUGlYRueX-x7C1nm-G_rht8wEc1YHTBDpzHNUeygZmqRE1DfXZWYRZK0sa1lSfwbHIYoXbVtGa40z_rWthEFg&__tn__=-UK-R&c[0]=AT1TKSiU7HFq5vS5GMUCyok47kt_v11t0DOCYxByVyFWvnAhcYWCg7Zt_39VN1UtgCPKPSVCC8KXd6PPFN1KxSTwBdyM9KBvSV7kCsCPVVfKn9GLWXzlstE2EUrR-NS3pleiopNiv2rfUFKceEnSBGgSx5SJ4mbh80q8_QRHSnuhLl2uqR1WiUKmkcFVDXuLgYiCVJHqu5twwUIIolqXEM0
Passcode: 7@a7X6jL
We also saw the crew of ladies hit up parkrun @ Newy and paced each other along, for some first at a Parkrun, Nicole getting a 5k PB, Dani hitting a Parkrun for a long time in awhile and was great to see Anissa and Linda Minter setting to support the girls along, Deb and Linda Stanborough volunteering. Peter opened up for the first time in a while. Mark and Mel when out bush and Mel lead the Parkrun off the start, pulling away from Mark.
Leaving the running gear at home for a gathering at Lambton Park Hotel to watch the Womens World Cup quater final and amazing to see the Madillta's get the win to book their place into the semi finals vs the Lionesses.
Sunday was one the laster longer run for the UTMB crew. Wakefield - Heaton - Mt Faulk Rd. It's a hard route to complete, good to see the support the team gave to each other. I had Ben and Brooklyn for the first 10k, Peter and Suzi ran together for 35km while Sharyn and Shane passed each other along the way for 24km. Andy ran with Nicole, for their 17km. Nicole wasn't in the mood for that session, not liking the hiking and just wanting to run.
Quote, "If I wanted to hike I would have gone to hiking school." "I just want to run. "
It's ok I took her to the pub in the afternoon. But the love hate with hills will still continue :)
Thanks team, details of what was discussed on the Podcast is all below. Thanks again everyone for the support.
Intro Song - Not Afraid - Eminem
Beer of choice? Mountain Beer - Tinshed Dungog (Run Dungog Lager)
What happened last week and what's up this week
Training Talks
Weekly training review - Strava - Training Peaks
Upcoming Sessions
Athlete Interview - City 2 Surf
Upcoming Races - Foster Running Festival
Running Experiences (Wakefield - Heaton)
Socials - Matilda's Semi Final Match - Wednesday 8pm
Coaches Corner - Adjusting to Altitude / sickness
Athletes Questions - Managing Jetlag
5 QF’s with Benn - Rachael Zannino
Outtro Song - Believer - Imagine Dragons
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 - 20th Aug - Heaton Gap - Mt Faulk Rd Loop
RACE RESULTS
CITY 2 SURF
Brett Bancroft - 59:20
Tan Bailey - 1:17:46
Erica Pedenose - 1:23:27
Hark Hoult - 1:03:14
Melissa Ralph - 1:03:14
Mitch Clark - 1:16:38
Angela Clark - 1:20:27
Deb Alterator - 1:27:47
Bobby Perry - 1:12:58
Diane Perry - 1:34:54
Krsiten Sukkar - 1:07:02
RACING CALENDAR
City 2 Surf
Forster Running Festival
Lake Macquarie Running Festival
UTMB
Coastal Classic
Sydney Marathon
Great North Walk Ultras
Lonly Mountain Ultra
Bouddi Coastal Run
Central Coast Running Festival
Ultra Trail Kosci
ATHLETE INTERVIEW
CITY 2 SURF - KRISTEN SUKKAR 1:07:02
What shoes did you wear?
The shoes I wore were my usual training shoes Hoka Clifton 9’s.
What worked well? I started at the back of the red group, so I was happy at the back of the pack. I got into a comfortable rhythm right from the start and stuck with that pace the whole way. I felt nice and relaxed the whole race and was able to push harder in the last 4km.
What didn’t work? I guess the only thing I can really pick out was the fact I only decided to do the event Friday morning, after I’d done my usual training week including hills session and strength, so I wasn’t as fresh as I could’ve been. However, I’m used to running on tired legs, so it didn’t bother me at all.
What did I enjoy the most? C2S is always a fun atmosphere. I got to see my sister this morning. And public transport home after the event was a breeze, considering how many people were at the event. So I guess that’s 3 things.
Did I celebrate? Not yet, I had to rush home and look after my kids. I had to organise a babysitter because my husband was running as well. I plan on having a beer later. My husband had a couple with his friend after they finished.
What’s next? I am doing a charity run next weekend with my two kids, Running for Premature Babies, then it’s off to Victoria to do the The Wonderland Run in the Grampians the weekend after.
I ran as Rod today. Apparently he looked up his time and was very happy, he ran 1 min faster than last year. And goal achieved for Rod to stay in the red group next year
City 2 Surf - BRETT BANCROFT
1. Shoes - wore the Nike Vaporflys (first time since C2S last year I think). 2. Went Well - just kept it steady the whole way and felt pretty good and consistent the whole race which was good given my limited training over the last couple of months. 3. Didn’t work - knee still not feeling right. Also, arrived late and found myself right at the back of my start group. 4. Overcome challenge - made sure I limited the side to side movement (which is a bit hard in the C2S with so many runners) and took it easy on the downhills. 5. Best Part - I just love this race. It is the race that got me back into running. I think this was my 10th C2S in a row (including a couple of virtuals during COVID). 6. Celebrate - having a few drinks tonight (although not sure if that is celebration following the race or preparation for the week ahead)! 7. What’s Next - Not sure. Need to get this knee right. Hoping the next big one might be the Berlin Marathon next year. But we will see!
City 2 Surf - Mitch Clark
Hey mate, I ran in mizuno wave riders What went well, just feeling pretty strong after a run in the hills yesterday. Easy pace for most of it the loved hitting the down hill Nothing really went badly to be honest Having sunshine when we thought it would be raining Having a beer as I
type Sydney marathon
City 2 Surf Ange Clark
Hey Benn Sorry for the delay… Saucony ride 14 What worked well is having Mitch push me through heart break hill even though I kept telling him to run by himself he is a good pacer and always pushes me that little but harder. I also had it in my head your advice on not killing myself on that hill as there was more to come. This left me to finish the race well. It was a race I went in to just enjoy the atmosphere as I knew that the crowds were going to be huge, so I didn’t let that frustrate me. And it was also the part was the best part of it. I Loved seeing all different people from non runners to serious runner embrace the the day. Although it did hurt the last 1 km! I saw a few people go down, I think because of coming down the hill everyone thinks it’s finished but there’s still that little bit longer than you anticipate! Sydney marathon is next on the list.
One more thing! What I’m proud of it’s the fastest I’ve gone for a while, since just running mostly trail I’ve felt like I’ve slowed down. So really happy with my pace!
City 2 Surf - Deb Alterator
Shoes hoka bondi but I think that I need something else for the road A couple of my toes were not happy when I started to walk after the race. What went well? Heartbreak hill and the following hills. Listened to Benn’s advice and just kept some reserve and tapped it out up the middle. What didn’t work ? Being in a wave that caught up to superstar charity groups around 9klm Someone clipped my heals and then we were all grabbing each other to stay up. From there it was just ducking and weaving I then started to run very defensively On a downhill I started to breath through my nose and chilled. Then as they say “ it isn’t a race ………until you see the finish “ Then it was time to yell some positive reinforcement to other female runners on the last two klms “Come on ladies we can bring this home “ Best part. Being prepared and feeling “good”. I also got my dances in with EVERY band along the way. (Ssshhh but that took time out of the run for me to get the phone out and take a selfie) Celebrate- I had my first Betty’s burger in Sydney but they didn’t have any ice cream Tonight - is ice cream Next ? Sydney marathon but I need to sort my shoes and toes Ps thanks for the support Benn and SNL I run knowing that I have prepared and have a team cheering us all on.
RUNNING EXPERIENCES
Wakefield - Heaton Loop
TRAINING PEAKS
SOCIALS
Sunday Runs - All welcome (Heaton Gap)
UTMB Training Sessions
COACHES CORNER - ADJUSTING TO ALTITUDE
Adjusting to altitude when running in a location with higher elevation can be challenging, as the lower oxygen levels can affect your performance.
Here are some tips to help you acclimate and adapt to running at higher altitudes:
Gradual Increase in Activity: Give your body time to acclimate by gradually increasing your activity level. Start with shorter and easier runs, and gradually work your way up to longer and more intense workouts.
Stay Hydrated: Staying hydrated is essential at higher altitudes. Dehydration can make it more difficult for your body to adjust. Drink plenty of water before, during, and after your runs.
Monitor Your Breathing: Pay attention to your breathing while running. You may need to breathe more deeply and take more frequent breaths due to the thinner air. Focus on maintaining a steady breathing rhythm.
Pace Yourself: Don't push yourself too hard initially. Accept that your pace might be slower than usual due to the altitude. Listen to your body and adjust your pace accordingly.
Shorten Your Stride: To conserve energy and adapt to the lower oxygen levels, consider shortening your stride slightly. This can help you maintain a more efficient running form.
Include Recovery Days: Allow for recovery days in between more intense runs. This gives your body time to adapt and reduce the risk of overexertion.
Warm-Up and Cool Down: Ensure you have a proper warm-up before your run and a thorough cool-down afterward. This helps prevent injury and eases the strain on your body.
Altitude Training: If you have the opportunity, consider altitude training before your trip. Training at a moderate altitude for a short period before your trip can help your body adjust more quickly when you arrive.
Listen to Your Body: Pay close attention to how your body responds to the altitude. If you feel dizzy, experience headaches, or have difficulty breathing, it's important to stop and rest. Altitude sickness can be serious, so it's crucial to prioritize your health.
Give Yourself Time: It takes time for your body to fully acclimate to higher altitudes. Be patient and give yourself a few days to adapt before attempting more intense workouts.
Supplemental Oxygen: Some athletes use supplemental oxygen to aid in acclimatization, but this should be done under the guidance of a medical professional. (ITS A BANNED SUBSTANCE AS WELL)
Altitude Mask Training (With Caution): Some runners use altitude simulation masks during training to mimic the effects of higher elevation. However, these masks can restrict airflow and may not provide the same benefits as natural altitude exposure. Consult a coach or medical professional before using one.
Remember that altitude affects individuals differently, and your body's response may vary. It's important to prioritize safety and listen to your body's signals. If you experience severe altitude sickness symptoms, it's advisable to descend to a lower elevation and seek medical attention if necessary.
MANAGING ALTITUDE SICKNESS
Managing altitude sickness during a race can be challenging, but there are several strategies you can employ to minimize its impact and ensure your safety. Altitude sickness can range from mild discomfort to severe symptoms, so it's important to be prepared and respond appropriately. Here's how to manage altitude sickness during a race:
Know the Symptoms: Familiarize yourself with the symptoms of altitude sickness, which can include headache, nausea, dizziness, fatigue, shortness of breath, and difficulty sleeping. Be aware of how your body feels and watch for any signs of distress.
Stay Hydrated: Dehydration can exacerbate altitude sickness. Drink plenty of water before and during the race to stay hydrated. Avoid excessive caffeine and alcohol consumption, as they can contribute to dehydration.
Pace Yourself: Start the race at a slower pace than you would at lower elevations. Pushing yourself too hard early on can increase the risk of altitude sickness.
Monitor Your Breathing: Focus on your breathing rhythm during the race. Take deep, deliberate breaths to ensure you're getting enough oxygen. Adjust your pace as needed to maintain a comfortable breathing pattern.
Listen to Your Body: Pay close attention to how your body is responding. If you start experiencing symptoms of altitude sickness, consider slowing down, walking, or even stopping to rest if necessary. Your health and safety should always come first.
Stay Calm: If you start to feel anxious or panicky due to altitude sickness, take a moment to calm yourself. Focus on your breathing and remind yourself that it's okay to slow down or take a break if needed.
Altitude Acclimatization: If possible, arrive at the race location a few days early to give your body time to acclimate to the altitude. This can reduce the severity of altitude sickness symptoms.
Stay on the Course: If you experience mild altitude sickness symptoms, consider staying on the race course and continuing at a slower pace. Descending to a lower elevation can provide relief, but it might mean not completing the race.
Medical Assistance: If you experience severe altitude sickness symptoms, such as severe headache, vomiting, confusion, or difficulty breathing, it's important to prioritize your health. Seek medical assistance immediately, even if it means discontinuing the race.
Be Prepared to Stop: While it's disappointing to not finish a race, your health should always come first. If altitude sickness symptoms become too severe, it's better to stop and seek medical attention.
Altitude Medication: Some individuals use altitude medication, such as acetazolamide (Diamox), to prevent or alleviate symptoms. Consult a medical professional before using any medication, and only use it as prescribed.
Remember that every individual's response to altitude varies, and what works for one person may not work for another. Be prepared, prioritize your safety, and be willing to make adjustments to your race strategy based on how you're feeling. If in doubt, consult a medical professional or race official for guidance.
ATHLETES QUESTIONS - JET LAG
Managing flights to Europe with jet lag can be challenging, but there are several strategies you can employ to minimize its effects. Here are some of the best methods to manage jet lag when traveling to Europe:
Gradually Adjust Your Schedule: Start adjusting your sleep schedule a few days before your departure.
If you're traveling east, try going to bed and waking up an hour earlier each day. If you're traveling west, do the opposite.
This gradual adjustment can help your body's internal clock adapt to the new time zone.
Stay Hydrated: Dehydration can exacerbate the effects of jet lag. Drink plenty of water before, during, and after the flight to stay hydrated.
Avoid excessive alcohol and caffeine, as they can contribute to dehydration and disrupt your sleep patterns.
Get Plenty of Sunlight: Exposure to natural sunlight helps regulate your body's internal clock.
Spend time outdoors during daylight hours once you arrive in Europe. Sunlight exposure helps signal to your body that it's time to be awake.
Nap Strategically: Short naps (20-30 minutes) can help you stay alert and reduce fatigue, but avoid long naps that can interfere with your ability to adjust to the new time zone. Aim for naps early in the afternoon to avoid disrupting your nighttime sleep.
Adapt to Local Time Immediately: As soon as you arrive in Europe, adjust your activities and meals to the local time. This helps your body reset its internal clock more quickly. Even if you're tired, try to stay awake until the local bedtime to help your body adjust.
Melatonin Supplements: Consult your doctor before using melatonin supplements, but they can help reset your sleep-wake cycle. Take them a few hours before your desired bedtime in the new time zone to help you fall asleep more easily.
Stay Active: Engaging in physical activity can help regulate your body's internal clock and reduce feelings of fatigue. Go for a walk, do some light exercises, or even practice yoga upon arrival.
Stay Well-Rested Before Your Trip: Get plenty of sleep in the days leading up to your departure. Starting your journey well-rested can make it easier for your body to adjust to the new time zone.
Use Sleep Aids Wisely: Consult your doctor before using over-the-counter or prescription sleep aids. Using them as a last resort can help you get some rest during the flight, but be cautious of potential side effects and grogginess upon arrival.
Give Yourself Time to Adjust: Depending on the direction of travel, it can take several days to a week for your body to fully adapt to the new time zone. Be patient and give yourself time to adjust gradually.
Remember that everyone's body is different, and what works for one person may not work for another. It's important to listen to your body and make adjustments as needed. If you're dealing with severe jet lag that is affecting your health and well-being, consider seeking advice from a medical professional.
Next week - post questions in Messenger or FB page
QF’s WITH BENN (quick facts) Rachael Zannino
QF’s WITH BENN (quick facts) Rachael Zannino
Favourite Race Experience? Running the The White Haven Beach Run, in the Whitsunday. those white sands were spectacular!
Favourite race distance? 22km
Race you want to do? I want to try a 50k race but race still undecided
Best Learning and Running / Training Tip? Like Wendy said on the days when you’re not feeling good, is the days you get the most out of doing it, don’t worry about pace just turn up and do it!
Favourite Running Shoes? Hoka speed goat
Favourite Session of the Week? Tuesday morning, great group!
Holiday Destination you want to travel? Greek Islands, South Africa, South America, anywhere I haven’t been!
Fun Fact / Something about you? I once jumped off a cliff for fun!
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
