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Breaking in the New Year




Well the first week of 2024.. Off and rolling and good to see some extra in the group fitting some bonus group session while on holidays. First long run back out at Sugarloaf !! February racers in the thick of there training block and the Six Footers starting the turn the wheels over!!


A bit of a recap in the epeisode to cover off the next few weeks and the week that was with a discussion on the future training block to plan out the year ahead and what to focus on for the first half of 2024, in regards to hte planning and structure.

  • Intro Song - New Years Day - U2

  • Welcome to Beve with Benn Episode 45

  • Beer of choice?  New World IPA - Method Brewert - Islington Newcastle

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


Segments


  • Training Talks

  • Weekly training review - Strava - Training Peaks

  • Upcoming Sessions

  • Upcoming Races - Shotover / Six Foot Track

  • Running Experiences (Six Foot Track Sessions 28/1 & 18/2)

  • Socials - 3 Day Bender in the Blue Mountains 

  • Athletes Questions - 2024 Events and Training Blocks 

  • QF’s with Benn - Athletes Highlights of 2024

  • Outro Song -  Figure it out - Royal Blood


WELCOME - NEW ATHLETES

  • Joe Mitchell

TRAINING TALK

  • Last week's training sessions (Strava)

  • Strava Leaderboard

  • Training Peaks - SNL Group 

UPCOMING SESSIONS

  • Next week's Sessions

  • Refer Training Peaks

  • Sunday Long Run - Mt Faulk Rd or (Shoal Bay)


RACING CALENDAR 


2024

  • 17-18/2 Tarawera Ultra Marathon

  • 17/2 Shotover

  • 24/2 Snowy Mountains Ultra

  • 3/3 Runfest Port Macquarie

  • 9/3 Six Foot Track

  • 15/3 Australia Alpine Ascent

  • 22-24/3 SNL Blue Mountains Bender

  • 22-24/3 Buffalo Stampede

  • 23/3 Noosa Ultra Trail

  • 6/4 Jabulani Challenge

  • 7/4 Canberra Marathon

  • 7/4 Mt Solitary Ultra

  • 7/4 Hill 2 Harbour

  • 21/4 Newy Marathon

  • 16-18/5 UltraTrail Australia



RUNNING EXPERIENCES

  • Six Foot Track Session 1 - 28/01 Jan (20-40k Options) Megalong Valley / Black Range Rd

  • Six Foot Track Training 2 - 18/02 Feb (15-30k Options) Megalong Valley Rd - Jenolan Caves Rd

  • Blue Mountains - 22nd March 2024 !!! (8 weeks from event)

  • TRAINING PEAKS


SOCIALS

  • Sunday Runs - All welcome (Glenrock Loop)

  • Sunday Runs - Heaton Gap Loop



ATHLETES QUESTIONS - BUILDING INTO 2024 RACES

1. Assess Your Fitness Level:

  • Before starting your training, assess your current fitness level. Consider factors like your running experience, recent race performances, and overall health.

2. Set Realistic Goals:

  • Define your goals for the ultra race. Whether it's completing the race, achieving a specific time, or simply enjoying the experience, having clear goals will guide your training.

3. Build a Base:

  • Establish a solid running base by consistently running for several months before beginning specific ultra training. This base helps prevent injuries and prepares your body for the increased demands of ultra distances.

4. Gradual Progression:

  • Start with shorter ultra distances, such as 50k or 50 miles, before attempting longer races like 100k or 100 miles. Gradually progress from shorter to longer distances as your body adapts.

5. Create a Training Plan:

  • Develop a structured training plan that includes a mix of easy runs, long runs, hill training, speed work, and back-to-back long runs on weekends. Ensure your plan allows for adequate rest and recovery.

6. Long Runs:

  • Include progressively longer long runs in your training. These runs simulate race conditions and help build the mental and physical endurance required for ultra distances.

7. Terrain Specificity:

  • Train on terrain similar to the race course. If the race involves hills, trails, or technical terrain, incorporate these elements into your training to better prepare your body.

8. Nutrition and Hydration:

  • Practice and refine your nutrition and hydration strategies during long training runs. Ultra races often require careful management of fueling and hydration to prevent bonking or dehydration.

9. Strength Training:

  • Include strength training exercises to build overall strength and stability. Focus on the core, lower body, and muscles used during running.

10. Rest and Recovery:

  • Prioritize rest and recovery. Adequate sleep, foam rolling, stretching, and active recovery can help prevent overtraining and reduce the risk of injuries.

11. Race Simulation:

  • Schedule at least one or two race simulations where you mimic the race conditions as closely as possible. Practice your race-day nutrition, gear, and pacing during these simulations.

12. Listen to Your Body:

  • Pay attention to how your body responds to training. If you experience persistent pain or signs of overtraining, adjust your plan and consider consulting with a coach or healthcare professional.

13. Mental Toughness:

  • Develop mental toughness. Ultra running requires resilience and the ability to overcome challenges. Incorporate mental training techniques, such as visualization and positive self-talk, into your routine.

14. Race Day Strategy:

  • Plan your race day strategy, including pacing, fueling, and hydration. Having a well-thought-out plan can help manage the mental and physical challenges during the race.

15. Test Your Gear:

  • Use your long training runs to test your race-day gear, including shoes, clothing, and hydration systems. Avoid trying anything new on race day.

16. Participate in Shorter Races:

  • Consider participating in shorter races as part of your training. This provides valuable race experience, helps assess your fitness, and allows you to practice race-day logistics.

Remember that ultra running is a significant physical and mental challenge, and the journey is as important as the destination. It's crucial to enjoy the process, stay patient, and continually learn from your experiences. If possible, seek advice from experienced ultra runners, and consider hiring a coach to provide personalized guidance based on your individual needs and goals.



QF’s WITH BENN (quick facts) Benn’s Hightlights

Favourite race of the year - UTMB…. But Tarawera was a great race with the group 


Race performance of the year - UTMB… But Enjoyed UTK going into it with no pressure


Race I want to do in 2024 - Coast to Kosci


Athletes performance of the year - Linda finishing CCC (how she finished and pushed her body)

  • Dillon - Elephant and C2K

  • Brett - Tarawera

  • Danielle UTK

  • Linda Minter - UTA events

  • Anissa - GNW


Athlete Trainer of the year 

- Anissa Storey - always showed up and did extra

- Danielle Fleming - Getting out of her comfort zone and processing through out the year

- Motivator of the year - Andy Georgiou

- Heather Duffy - Always following her watch

- Quote of the year - Im a runner, if I wanted to learn to hike. I would have gone to hiking school

- I love hills, I love stairs, I love sand


Favourite shoe of the year - Salomon Genesis or Endorphin Speed


Favourite SNL Long Run - Barrington Tops


Holiday / Race Destination is Europe


Whats Next for 2024 - Six Foot / UTA / Guzzler 




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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