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Building the Blocks - Bigger Sessions




Another week ticked on by... crunch time for those racing UTA ! But so good to see the group shining and working together, While a few of us were down in the Blueys training the rest of the group got together and hit up Heaton and all worked separately but still together feeding off each other's energy! Great to see the team growing together.


  • Intro Song -  Right Here, Right Now - Fat Boy Slim (Good Vibes 2009)

  • Welcome to Beve with Benn Episode 58

  • Beer of choice?  -  Mystic NEIPA - Seeker Brewing, South Coast NSW Unanderra

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


Segments


  • Training Talks - 

  • Weekly training review - Strava - Training Peaks

  • Upcoming Sessions

  • Athlete Interview - Alec Rampano - Newy Marathon

  • Upcoming Races - Newy Half and Marathon

  • Running Experiences (Blue Mountains Run)

  • Socials - Sundays Long Run

  • Coaches Corner & COMPLAINTS - Running Influences posting fake material

  • Athletes Questions -  Is it best to train 2 or 3 Sessions per week + Should i push the pace in my long run

  • QF’s with Benn - 

  • Outro Song - Machine Gun Fellatio - The Girl of my dreams ( Is giving me nightmares) - Big Day out 2003



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 - Heaton Loop 


RACE RESULTS

Newy Marathon

  • Alex Rampano - 4:42 - 33rd AG


RACING CALENDAR 


2024

  • 21/4 Newy Marathon

  • 16-18/5 UltraTrail Australia


ATHLETE INTERVIEW - Alex Rampano

What shoes did you wear? ASICS gel nimbus.


What went well? Paced to time for the first 28km and was feeling good.


What didn't work or went bad? Came down with gastro 2 nights before which really threw a spanner in the works. Nutrition and hydration in the lead up, during and after really took a hit - and wheels sort of feel off that last lap. Just made sure I chugged water at every station and kept shuffling as much as possible. 


How did you overcome the challenge?Finishing. Never been so glad for something to be over. 


Did you celebrate? Beers and dinner with some friends later that arvo.


What’s next? A rest. Then back to trails with UTA100 in sights for next year pending how things physically and mentally feel.




RUNNING EXPERIENCES


  • Sunday - Bouddi Coastal Run

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

  • TRAINING PEAKS


SOCIALS

  • Sunday Runs - All welcome (Heaton Loop)

  • Beers & Cheers


COACHES CORNER & COMPLAINTS - Running Influences posting fake material.

  1. Posting videos or photos of them running 6 months ago and not current

  2. Posting photos and complaining how hard it is and how shit they feel

  3. Posing the next day and saying  how good is running and how good there run was

  4. Posting all the time they spend recovering in the sauna, ice bath, and sipping coffee and eating acai bowls and all there runs are short and or easy paced, 

  5. Firming there whole run smiling in selfie mode and then posting on strava how hard it was and how hard they worked

  6. Pausing their watches and claiming the paces and not elapsed time

  7. Posting about their same issues and mistakes over and over

  8. Going David Goggins style - Stay hard.. While drinking their soy decaf caramel latte

  9. Running with their shirts off at night with a friend and wearing head phones

  10. I don’t have anything else… i could be just jealous i am not that creative 


ATHLETES QUESTIONS - Should I do 2 or 3 sessions per week

The optimal number of training sessions per week for ultra-marathon preparation can vary depending on several factors, including your current fitness level, experience, time availability, recovery capacity, and the specific demands of the race. However, many ultra-marathon training plans typically involve more than two or three sessions per week. Here's why:

  1. Volume and Frequency: Ultra-marathons, typically ranging from distances longer than a traditional marathon (26.2 miles), require significant endurance and stamina. To adequately prepare for these distances, most training plans include a higher volume of weekly mileage, which often necessitates more than two or three sessions per week.


  1. Progressive Overload: Gradually increasing training volume and intensity over time (progressive overload) is a fundamental principle of endurance training. Multiple sessions per week allow for a structured progression in mileage, long runs, speed work, and other key elements of ultra-marathon training.


  1. Specificity: Ultra-marathon training often involves simulating race conditions, including long runs on varied terrain, back-to-back long runs, and specific workouts targeting endurance, strength, and speed. Achieving specificity in training typically requires more than just two or three sessions per week.


  1. Recovery and Adaptation: Adequate recovery between training sessions is essential for preventing overtraining, reducing injury risk, and allowing the body to adapt to the demands of training. While scheduling rest days and easy/recovery runs is crucial, spreading out training sessions across multiple days can facilitate better recovery and adaptation.


  1. Variety and Balance: Ultra-marathon training encompasses a variety of training stimuli, including long runs, tempo runs, intervals, hill repeats, strength training, cross-training, and flexibility/mobility work. Incorporating a diverse range of workouts and activities throughout the week can help develop a well-rounded, resilient athlete.


  1. Individualization: The ideal number of training sessions per week can vary based on individual factors such as training history, injury susceptibility, recovery ability, and lifestyle constraints. Some runners may thrive with higher training frequencies, while others may benefit from fewer sessions supplemented with cross-training or other activities.


While there's no one-size-fits-all answer, many ultra-marathon training plans advocate for four to six sessions per week, including a mix of long runs, speed work, strength training, recovery runs, and rest days. It's essential to listen to your body, monitor signs of fatigue or overtraining, and adjust your training plan as needed to optimize performance and minimize injury risk. Consulting with a coach or experienced ultra-runner can also provide valuable guidance in structuring your training program.

 Should I push the pace for my long runs


If you're already incorporating two hard sessions per week into your training regimen, such as speed work, tempo runs, or interval training, it's generally advisable to approach your long runs with a focus on building endurance rather than pushing the pace. Here's why:

  1. Prioritize Endurance: Long runs serve primarily to build endurance and aerobic capacity, preparing your body to sustain effort over extended periods. Pushing the pace on long runs can compromise the primary objective of developing endurance.

  2. Recovery Considerations: Hard workouts place significant stress on your body, requiring adequate recovery to adapt and reap the benefits of training. Long runs are an opportunity for active recovery and lower-intensity mileage, allowing your body to recover from harder efforts earlier in the week.

  3. Injury Risk: Running at a faster pace for long durations can increase the risk of overuse injuries, especially if your body isn't adequately prepared or if you're fatigued from previous training sessions. Prioritizing a moderate, sustainable pace on long runs helps mitigate this risk.

  4. Specificity: Ultra-marathon training emphasizes specificity, meaning that your training should closely mimic the demands of your goal race. Since ultra-marathons require sustained endurance rather than speed, long runs should prioritize time on your feet and building aerobic capacity over speed.

That said, there may be instances where incorporating some faster segments or progression within your long runs can be beneficial, depending on your training goals and race objectives. For example:

  • Including segments at goal race pace or slightly faster can help simulate race conditions and prepare your body for the demands of running faster when fatigued.

  • Progressively increasing pace toward the end of long runs can help develop mental toughness and teach your body to maintain form and efficiency when tired.

Ultimately, the key is to strike a balance between challenging yourself and respecting the purpose of each training session. If you're unsure about the appropriate pace for your long runs or how to structure your training plan effectively, consulting with a coach or experienced runner can provide valuable guidance tailored to your individual needs and goals.


  • Next week - post questions in Messenger or FB page



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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