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Back on Invested with the Crew

A full week back on deck with the team. Straight back into the flow and was great to be involved hands with everyone and was great to see the team bond together and step up to continue the work while being away !!

The session were adjusted for those that had either been racing in New Zealand and or Sydney Marathon, so was a little lighter on early in the week and the trails were rolling in some steady climbs. Sunday was a little more social, but the girls got together and helped each other through a long run.

Sunday afternoon we had a social catch up.... to which turned into a bigger / later evening then once planned. Watching the Berlin Marathon and the Women's Knights winning their Semi Final match. We all enjoyed a few Good Folk Beverages and I wore my UTMB vest with a full investment to the cause.

Enjoy the Podcast, recap and what ahead for this week and onwards.

  • Intro Song - Good Riddance - Time of your life - Green Day

  • Welcome to Beve with Benn Episode 29

  • Beer of choice? Good Folk NEIPA

  • What happened last week and what's up this week


  • Training Talks

  • Weekly training review - Strava - Training Peaks

  • Upcoming Sessions

  • Athlete Interview - Adam Moore - Sydney Marathon

  • Upcoming Races - GNW Ultras

  • Running Experiences (Glenrock Loop)

  • Socials -

  • Coaches Corner - Learnings from Racing in Europe

  • Athletes Questions - Heat Acclimation

  • 5 QF’s with Benn - Interview with Linda’s and Mark’s CCC Crew

  • Outtro Song - Shimmer - Running - Evermore


  • Jess Bennett

  • Luke O’Donnelly

  • Nikita Bucknell


  • Last week's training sessions (Strava)

  • Strava Leaderboard

  • Training Peaks - SNL Group


  • Next weeks Sessions

  • Refer Training Peaks

  • Sunday Long Run - GNW - Patonga Loop


  • Lonely Mountain Ultra

  • Great North Walk Ultras

  • Beach to Brother

  • Bouddi Coastal Run

  • Central Coast Running Festival

  • Ultra Trail Kosci



What shoes did you wear?

Saucony Endorphin Speed 3

What went well?

I felt like I had a good lead up to the event with training and preparation so I was confident to go for

a PB. The first 25km were great. Benn kindly paced me, I felt strong and nutrition was good.

What’s didn’t work or went bad?

The heat really got to me in centennial park at about the 25km mark and I started to cramp up and

get some blisters.

How did you overcome the challenge?

I had to slow down through the aid stations, recompose myself and make sure I was keeping my

hydration and nutrition up. I was disappointed that I wouldn’t get near my target time, but slowed

down and concentrated on keeping my body relaxed and focused on finishing.

What was the best part of the event?

Lots of things – first time I’d had someone pacing so thanks Benn! Was great to run with you. Living

in Sydney its nice to be involved in a “home” marathon. I had some other friends racing so it was

great to cheer them and everyone else on near the finish line. Seeing everyone finish in what was

challenging conditions was really good. Also, I haven’t had a chance to meet a lot of the SNL crew

but I had my hat on and someone yelled out to me “Stroke No limits!” at a time I was struggling a

bit so to whoever that was, thankyou!

Did you celebrate?

Yes, beers and a pub lunch outside with some friends who also run the event

What’s next?

Kosci 100 is the main goal, but will likely do GNW50K in October.


  • Glenrock Crock Loop



  • Sunday Runs - All welcome (Glenrock Loop)

  • Sunday Runs - Patonga Loop (GNW)

COACHES CORNER - Learning From European Races

  • We do not have big enough mountains :)

  • The descending is a huge part of the race and events

  • Altitude will impact your race

  • Pole training

  • Lots of practice running downhills

  • Technical training for climbing and descending

Be flexible with nutrition before / during the event

  • European events have lots of savory foods - cakes - salami - cheese - bread

  • Before race - the food is better in europe - the bread is fress - lots of little supermarkets to plan the meals


  • Get use to long waits in packs

  • Mange your race, avoiding packs and getting caught up in a packed trail

  • Find a pack that is working at a similar pace

  • Run your race


  • Using the wells and water points through the towns

  • The fresh springs and river in the mountains are a great way to cool your body down

What your mind can do that your body holds you back from

  • You just have to push and move forward

  • Focus on the now and what you can do right at the moment

  • Do the one thing you can do

  • One step and one step

  • Don’t look around and or think where you can see whats ahead - one the next step

  • Stop and reset - access where you are at - take a minute or two and then go again

WOW what an amazing place to run

  • If it hurts just look around and look at the mountains

  • Everyone is sharing the same experience

  • The bond you create with others around you, no words are needed, just a gesture 🙂


Heat acclimation is a process in which individuals gradually adapt to exercising in hot and humid conditions. This adaptation helps improve performance and reduce the risk of heat-related illnesses when running in hot weather. Here are some key steps and tips for heat acclimation.


  • Start Gradually: Heat acclimation should be a gradual process. Start with shorter, easier runs in the heat and gradually increase the duration and intensity as your body adapts.

  • Hydration: Proper hydration is essential. Drink plenty of water before, during, and after your runs. Electrolyte drinks can also help replace lost salts through sweating.

  • Clothing: Wear lightweight, moisture-wicking, and breathable clothing to help regulate your body temperature and minimize the risk of overheating.

  • Time of Day: Consider running during cooler parts of the day, such as early morning or late evening, when the temperature is not at its peak.

  • Sun Protection: Protect yourself from the sun with sunscreen, sunglasses, and a hat to reduce the risk of sunburn and heat exhaustion.

  • Acclimation Period: It typically takes 10 to 14 days of regular exposure to hot conditions to fully acclimate. Aim for at least 30-60 minutes of heat exposure per day during this period.

  • Progressive Increase: As you acclimate, progressively increase the duration and intensity of your runs in the heat. Listen to your body and don't push too hard too quickly.

  • Cooling Strategies: Use cooling strategies such as running through shaded areas, wetting your clothing, or carrying a handheld water bottle to cool down during your run.

  • Know Your Limits: Be aware of the signs of heat-related illnesses, such as heat exhaustion and heatstroke. If you experience symptoms like dizziness, nausea, rapid heartbeat, or confusion, stop running and seek shade and fluids immediately.

  • Rest Days: Incorporate rest days into your heat acclimation plan to allow your body to recover and adapt.

  • Cross-Training: Consider cross-training on particularly hot days or when you need a break from running to avoid overexertion.

  • Heat Tolerance: Understand that individuals vary in their heat tolerance, so what works for one person may not work for another. Pay attention to how your body responds and adjust your acclimation plan accordingly.

  • Maintain Fitness: While heat acclimation is essential, don't neglect other aspects of your training, such as strength and flexibility exercises, to maintain overall fitness.

Remember that heat acclimation is a process that takes time, and everyone's adaptation rate is different. Be patient with yourself, stay safe, and gradually build up your heat tolerance to become a more resilient and effective runner in hot conditions. If you have any underlying health conditions or concerns, consult with a healthcare professional before embarking on a heat acclimation program.

QF’s WITH BENN (quick facts) CCC Crew Interview

  • Podcast - Interview with the crew from the CCC - Paul, Mark, Hayley and Mel

  • OUTRO SONG - Running - Evermore

  • 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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