top of page

Celebrate your Achievements




Well, the week of coming down and soaking in the achievements from last weekends UTA as started to settle, the body recovering. Still time to ease back into training and not rushing back to quick.. So the sessions will ease back in over the next week or two still. What a turn out last Sunday and was great to come together and celebrate everyone's events, training!!


By the sounds of it there is lot of us getting excited about Tarawera in 2025 !! But there is still lots to focus on in the next few months with a lot of racing in June and July !! So lets continue to support each other as we grow and build getting ready for more adventures ahead!!



INTRODUCTION - WELCOME

  • Intro Song -  Fell in love with a girl - The White Stripes

  • Welcome to Beve with Benn Episode 64

  • Beer of choice?  -  Mountain Culture - Tropical London NEIPA - Limited Edition

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


Segments


  • Training Talks - 

  • Weekly training review - Strava - Training Peaks

  • Upcoming Sessions

  • Athlete Interview - UTA Athletes

  • Upcoming Races - Coastal Ascent / BTU / Elephant Trail Race / The Guzzler Ultra

  • Running Experiences

  • Socials - Sundays Long Run

  • Coaches Corner & COMPLAINTS - Ned and is new world record attempt

  • Athletes Questions - Managing Expectations

  • QF’s with Benn - UTA Race Experiences

  • Outro Song - Better Than - John Butler Trio


WELCOME - NEW ATHLETES

  • Kristie Lee

  • Bec Richards

  • Dean Burgess


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 - Heaton Loop 


RACE RESULTS

  • Noosa Half - Danielle Fleming 2:49

Did 3min / 1min off for 18km and the legs came off a little towards the end.. Didnt fuel any extra on at the aid stations. Will aim to be faster at Foster Half !!


RACING CALENDAR 


2024

  • 25/05 - Runaway Noosa Half Marathon

  • Maitland River Run

  • 28/06 - Brisbane Trail Ultra

  • 6/07 - Gold Coast Marathon

  • 12/07 - Elephant Trail Race

  • 20/07 - The Guzzler Ultra

  • 15/09 - Sydney Marathon

  • 5/10 - Lonely Mountain Ultra


ATHLETE INTERVIEW - 


What shoes did you wear? 


What went well? 


What didn't work or went bad?  


How did you overcome the challenge? 


What was the best part of the event? 


Did you celebrate? 


What’s next? 


ATHLETE INTERVIEW - Linda

UTA100


What shoes did you wear? 

Topo Ultraventure 3


What went well? 

Sticking to my race plan (that I borrowed from Heather) to BE PATIENT! Start easy and finish strong.

My nutrition : Vegemite sandwiches, smiths chips, Cliff peanut butter bars, SaltStick chews, water and PF sodium & carb drink mix


What didn't work or went bad?  

Sadly my running buddy Heather had a pain develop in her foot that got worse as the day went on and had to make a really tough call to stop at QVH. We had a goal to cross the line together for a bronze buckle and were on track so it was difficult to process how tough her day was and it was finishing for her there… 


How did you overcome the challenge? 

Heather had sent a msg to her partner Greg before we got to QVH telling me to go on and go hard to get the buckle! So Col gave me a big hug and told me to get going and Greg also said Heather wants me to do it! So I ran off determined to give it my best to get to the finish line! 

I repeated my mantras over and over and stayed positive and I truly believed in myself and getting to the finish line!


What was the best part of the event and weekend ? 

Getting a Bronze Buckle! Col running (chasing me) with me up the finish chute and over the


Did you celebrate?

Yep!! I had chocolate for breakfast!


What’s next?

Something longer? Hmmmm


UTA NICOLE SMITH


What shoes did you wear? 

Salomon pulsars 


What went well?  Race went well felt good ran most of they way except hiked hill up kedumba that was relentless. 


What didn't work or went bad?   Last 4 klms my hip and hamstring started to hurt pushed through as I and my time in

How did you overcome the challenge? My head and hoped to make it and did.  

But the coach didn’t see me finish 🤣🤦‍♀


What was the best part of the event?  Best part getting it done first uta 22 and spending such a great fun weekend away with the crew 


Did you celebrate? Celebrants yet plenty of wines over the weekend. 


What’s next?  Next is guzzler 10klm on wait list to do 20klm there


ATHLETE INTERVIEW - Elise Troyer


What shoes did you wear? 

The speedgoats 


What went well? 

The weather was awesome, the scenery as always was spectacular and for the majority of the run I felt pretty good. With the exception of the stairs I kept my pace pretty consistent. 


What didn’t work or went bad?

I knew I hadn’t quite nailed the nutrition, this was confirmed by the slightly horrified look on Kris’s face when I told her exactly what I’d consumed 😂. Whoops, we’ll chalk that one up to a combination of rookie error & fuzzy flu brain during the bag packing. 


How did you overcome the challenge? 

Just powered on through. 


What was the best part of the event? 

Being able to share the experience with family & friends. 


Did you celebrate? 

Yep, Shaz, Janelle, Kris & I went out for dinner. I had my usual, a chicken burger & a beer. They had Sydney Brewery Pale Ale on tap so I gave that I go & quite enjoyed it. 


What’s next?

Raffertys 22


CRIAG SANDY - UTA RACE REPORTS

UTA11

What shoes did you wear? Brand Spanking New Brooks Ghost Max’s 15 D (I know road shoes, but I needed all the comfort and support for an injured Achilles.).

What went well? Getting my son Benny and I to the start line on time and being pumped for the day ahead. My Achilles pain is 3/10.

What didn't work or went bad? Benny felt the muscle burn at 6km, then he entered the pain cave soon after.

How did you overcome the challenge? I coached Benny through the “adventure” and kept talking and guiding him through the trails and stairs. I took photos along the trails as an opportunity for rest stops to allow him to get his breath back. I also thought I had never heard my boy swear, and there is a time and place for everything, so I turned to him and said you can swear if you like to go along with the groaning.

What was the best part of the event? Hitting the board walk, running through the finishing corral with my boy, high fiving family and friends, and Benny not swearing when he had permission.

Did you celebrate? Yes, with chocolate milkshakes and doughnuts.

 

UTA22

What shoes did you wear? Not so new Brooks Ghost Max’s 15 D.

What went well? Sarah and Elli were keeping a steady pace and high spirits to start and finish. My Achilles pain 3/10.

What didn't work or went bad? I did feel my Achilles pain return to a 5/10 after the Kedumba decline.

How did you overcome the challenge? Some relief was given when we started the inclines out of Kedumba. The future planning of using poles in this race is what kept my mindset moving forward.

What was the best part of the event? The 800-meter downhill warm-up to the start line. Hitting the board walk and running through the finishing corral with my wifey after completing her longest race distance ever.

Did you celebrate? Yes, with hugs, kisses, and milkshakes.

 

UTA50

What shoes did you wear? Nike Zegama’s 15 2E (Wedges/Heel Raisers).

What went well? Getting to the start line after 2 days of running with Achilles pain 5/10.

What didn't work or went bad? It was a surprise, but nothing went bad. Completing the Giant Staircase for the third time and after 40km+ of running was most challenging.

How did you overcome the challenge? Using poles after Kedumba to save the legs for multiple inclines. Hand over hand technique on the giant staircase handrails to utilize those arms.

What was the best part of the event? The realization at the top of the giant staircase was that I was in reach of a sub-6-hour time. Managed a Personal best time. Completing for the first time ever THE UTA TREBLE (11/22/50km)

Did you celebrate? Yes, a loud Koooooeeee!!! at the finish line. A third time chocolate milkshake and a hot cappuccino.

What’s next? Maitland River Run Events (yet to decide distances). Coastal Ascent 25km




RUNNING EXPERIENCES


  • Sunday - Social Runs

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

  • TRAINING PEAKS


SOCIALS

  • Sunday Runs - All welcome (Heaton Loop)

  • SNL - UTA Tales & Ales 26th May


COACHES CORNER & COMPLAINTS - Nedd Brockmann (Aussie Record Attempt)

October 3rd 2024, I’ll be attempting to break the world record for the fastest time to cover 1000 miles (1610km) on foot, while aiming to raise 10 million dollars to help Aussies experiencing homelessness in the process. The current record stands at 10 days, 10 hours, 30 minutes and 36 seconds.


This record has stood since 1988, and for good reason. To break it down, that’s roughly 160 kilometres a day for 10 days in order to break the record. It would be ridiculous of me not to honour the people who have gone before me as (I think) I understand the depths one must go to achieve such a thing. Held by one of, if not the greatest ultra runner of all time, Yiannis kouros’s feat of endurance is simply mind blowing. However, if you’re going to do something, don’t go in half assed, throw everything at it. Everything.


I must state just how excited and grateful I am at the opportunity to put myself out there and lay it all on the line again in order to make a change in the world (no matter how small). All in the hope to leave a lasting impact well after I’m gone. We only get one chance at this life and I’d hate to die wondering. There’s no turning back now, the fun is just about to start 🚀 time to get to work.


Yes, 403 laps of the 400m Olympic park track a day.(roughly 9min per km avg - 240 hours / 16000km


YIANNIS KOUROS, 63, was in his prime in the late 1990s and yet he still holds a slew of world records. Still to this day, he’s run farther than any human ever has in 24 hours (188.58 mi/303.506 km, in 1997), 48 hours (294.212 mi/473.495 km in 1996) and six days (644.23 mi/1,036.8 km in 2005).


Yiannis Kouros (Greek: Γιάννης Κούρος, pronounced [ʝiˈa.nis ˈku.ros]; born 13 February 1956 in Tripoli, Kingdom of Greece) is a Greek ultramarathon runner based in Greece. Kouros holds or formerly held many world records between 100 miles and 1,000 miles.[1][2][3][4] In 1991, he starred as Pheidippides in the movie The Story of the Marathon: A Hero's Journey, which chronicles the history of marathon running.

Kouros came to prominence when he won the Spartathlon in 1984 in record time[5] and the Sydney to Melbourne Ultramarathon in 1985 in a record time of 5 days, 5 hours, 7 minutes and 6 seconds. He beat the previous record held by Cliff Young.[6] Kouros held Australian citizenship for part of his running career and was inducted into the Australian Ultra Runners Association’s Hall of Fame in 2019.[7]

Concerning the secret of his success, Kouros claims, "when other people get tired, they stop. I don't. I take over my body with my mind. I tell it that it's not tired and it listens."

Kouros has also written over 1,000 poems, several of which appear in his books, Symblegmata ("Clusters") and The Six-Day Run of the Century.



100miles Road - 11.46.37 KOUROS Yiannis (GRE) 13.02.56 R USA NY QUEENS 24 7/8.11.1984 


1000 km Road - 5d 20.13.40 KOUROS Yiannis (GRE) 13.02.56 R USA NEW YORK 20/26.05.1988 


** Unofficial race 5d 07.00.00 KOUROS Yiannis (GRE) 13.02.56 R SYDNEY-MELBOURNE 18/25.04.1989 


1000 km Track - 5d 16.17.00 KOUROS Yiannis (GRE) 13.02.56 T AUS COLAC 6d 26/11-2/12.1984 


1000 km Indoor -  10d 10.30.36 KOUROS Yiannis (GRE) 13.02.56 R USA NEW YORK 20/30.05.1988


That’s a very natural record and one that resonates much better than 48 hours or 6 days. If we are going to do 2-day records, why not 3 and 4? And 6 days? We know what those of you who aren’t ultra aficionados are thinking, “Why isn’t it 7 days – how long can you run in a week?”

The answer is because the 6-day race is a classic distance in ultrarunning since the 6-day race became VERY popular back in the 1870s when up to 70,000 paying spectators would watch them. In the 1800s, it was likely a six-day race and not a seven-day race because the sabbath was taken a little more seriously back then. Regardless, Kouros has a fine history in the event. Only 11 times has a human covered more than 1,000 km in 6 days on foot and Kouros is the leader of the group at 1,036.8 km or 644.2 miles back in 2005. Kouros is the only human to have run more than 1,000 km in six days more than once – he’s done it 4 times and has 4 of the top 5 marks in history.

The 12 1000+ KM Six-Day Performances *Via ultramarkus (slightly edited)

1. 2005 Yiannis Kouros, 49 1036.80km / 644.10 miles Colac, Australia

2. 1992 Jean-Gilles Boussiquet, 48 1030 km* / 640 miles La Rochelle, France

3. 1988 Yiannis Kouros, 32 1028.938 km / 639.48 miles New York, USA (Split in 1000 mile race)

4. 1984 Yiannis Kouros, 28 1023km/ 635,79 miles Colac, Australia (December)

5. 1984 Yiannis Kouros, 28 1022.068km / 635 miles New York, USA (July)

6. 2007 Wolfgang Schwerk, 52 1010.08km / 627.76 miles Erkrath, Germany

7. 1992 Gilbert Mainix, 57 1007.60km /626.10 miles La Rochelle, France

8. 1888 George Littlewood 1003.02km / 623.25 miles New York, USA

9. 1989 Bryan Smith, 46 1002.00km /622.62 miles Colac, Australia

10. 1990 James Zarei, 46 1001.52km / 622.31 miles Gateshead, Great Britain

11. 1888 James Albert Cathcart 1000.61km / 621.75 miles New York, USA *ultramarkus listed the #2 mark at 1034 km but we believe it’s 1030.

Kouros’ record 6-day run comes out to an average of 107.35 miles per day and while that’s impressive, it was never going to be our #1 mark as it’s an obscure distance and he only beat a guy from the 1880s by just over 20 miles (3.34%).


At the 48-hour distance, Kouros is even more dominant from a historical perspective. 


He holds the top 6 marks in history and 9 of the top 11.

  • 473.495 Yiannis Kouros 13feb1956 AUS 1 Surgeres 05may1996

  • 470.270 Yiannis Kouros 13feb1956 AUS 1 Surgeres 08may1995

  • 452.270 Yiannis Kouros 13feb1956 AUS 1 Montauban 17mar1995

  • 443.337 Yiannis Kouros 13feb1956 AUS 1 Surgeres 30may2004

  • 438.813 Yiannis Kouros 13feb1956 AUS 1 Surgeres 04may2003

  • 436.702 Yiannis Kouros 13feb1956 AUS 1 Surgeres 05may2002

  • 433.686 Martin Fryer 10sep1961 AUS 1 Surgeres 26may2009 track

  • 433.384 Tomas Rusek 27aug1948 CZE 2 Surgeres 08may1995

  • 433.095 Yiannis Kouros 13feb1956 GRE 1 Ronne 25may2008

  • 432.400 Yiannis Kouros 13feb1956 AUS 1 Colac 26nov2005

  • 428.890 Yiannis Kouros 13feb1956 GRE 1 New York 04jul1984


All else being equal, 24 hours was going to win out over 48 hours or 6 days. It’s sort of the opposite of the marathon/half marathon comparison. In the marathon world, a full marathon is a much bigger deal than a half. In the ultramarathon world, a 24-hour run is a much bigger deal than a 48-hour run.

And at the 24-hour marathon distance, Kouros was unbelievable. If you think holding 9 of the top 11 marks for 48 hours is impressive, then you’ll like the fact that Kouros holds the 11 best marks ever recorded in a 24-hour period.


The Top 24-Hour Runs In History in Km (Via Statistik.d-u-v.org)

  • 303.306 Yiannis Kouros Adelaide 04oct1997 1997 track

  • 295.030 Yiannis Kouros Canberra 05oct1997 1997 track

  • 294.104 Yiannis Kouros Coburg 14apr1996 1996 track

  • 290.221 Yiannis Kouros Basel 03may1998 1998 road

  • 286.463 Yiannis Kouros New York 29sep1985 1985 road

  • 285.362 Yiannis Kouros Surgeres 07may1995 1995 track

  • 285.002 Yiannis Kouros Surgeres 04may1996 1996 track

  • 284.853 Yiannis Kouros New York 08nov1984 1984 road

  • 284.070 Yiannis Kouros 1Soochow 03mar2002 2002 track

  • 283.600 Yiannis Kouros Montauban 17mar1985 1985 track

  • 282.981 Yiannis Kouros Coburg 09apr1995 1995 track



ATHLETES QUESTIONS - Managing Expectations


RECOMMENDATION OF THE BOOK

"The Confidence Gap: A Guide to Overcoming Fear and Self-Doubt" by Dr. Russ Harris is a highly regarded book that leverages the principles of Acceptance and Commitment Therapy (ACT) to help readers build genuine confidence and overcome the paralyzing effects of fear and self-doubt. Here are some thoughts on the book:


Overview

  • Author: Dr. Russ Harris is a physician, therapist, and leading authority in ACT, known for making complex psychological concepts accessible and practical.

  • Premise: The central premise of "The Confidence Gap" is that true confidence arises not from the absence of fear but from the ability to take action in the presence of fear. The book challenges the conventional wisdom that confidence must precede action and instead promotes taking action to build confidence.


Key Concepts

  1. Acceptance and Commitment Therapy (ACT):

  • Acceptance: Instead of trying to eliminate negative thoughts and feelings, ACT encourages accepting them as a normal part of the human experience.

  • Defusion: Techniques to create distance from unhelpful thoughts, reducing their power to influence behavior.

  • Values Clarification: Identifying what truly matters to you and using these values to guide your actions, even in the face of fear and doubt.

  1. Mindfulness: The book emphasizes mindfulness practices to stay present and grounded, reducing the impact of anxious thoughts and feelings.

  2. Action-Based Confidence: Harris argues that confidence is built through taking action despite fear. The book provides practical exercises and strategies to help readers take incremental steps toward their goals, thereby building confidence through experience and achievement.


Strengths

  • Practical Exercises: The book is filled with actionable exercises and real-life examples that make the concepts easy to understand and apply.

  • Approachable Writing Style: Dr. Harris writes in an engaging and accessible manner, making complex psychological principles easy to grasp for readers without a background in psychology.

  • Balanced Approach: By focusing on both acceptance and action, the book provides a balanced approach to building confidence that is both realistic and sustainable.


Applications

  • Personal Development: The principles and techniques in "The Confidence Gap" are applicable to various areas of personal development, including overcoming social anxiety, improving performance in professional settings, and enhancing overall well-being.

  • Professional Use: Therapists and coaches may find the book useful for helping clients deal with self-doubt and build lasting confidence.


Conclusion

"The Confidence Gap" by Dr. Russ Harris is a valuable resource for anyone struggling with fear and self-doubt. Its practical, action-oriented approach, grounded in ACT, offers a refreshing perspective on building genuine confidence. By encouraging acceptance of negative thoughts and feelings and promoting committed action based on personal values, the book empowers readers to navigate the gap between fear and confidence effectively.


Managing Expectations

Managing expectations and effectively fitting training into a busy work schedule while preparing for a big event requires strategic planning and realistic goal setting. Here are some steps to help you balance these demands:

What we do best ADAPT. As humans we have adapted to our environment constantly over time and that what has helped as development and change with the times.


Finding a way to overcome the challenges and being resilient to move forward and change. The one thing in life that is constand and forever happening. Change, so we change and that is the same for tackling an Ultra and or training for one


We rarely have a perfect training week or block, We have adapt and change to the surroundings and or time we have allocated to train around work and or family commitments


The concept the ROCK DIARY


Write out a plan - weekly calendar (168 hours in a week).

  • Mark out your work hours

  • Travel to and from work

  • *preparing meals / food

  • Any other commitments - study / kids sport

  • Sleep

Then you will know what hours you have free per day and or week 

  • Schedule in your training time with the session you attend

  • Anything extra / personal development etc


This way you have a structure for all of your training and what time you have available around everything in life and its a rock. So you have to be disciplined with your time available and everything else you have locked in there to be able to stay in a routine. But its also easy to adapt and change when you're organised as you know you schedule so you can move things around as you know when and what you are doing each week. It takes time but you can use to it and take control of your life and time. Don’t be a prostitute to everyone and give yourself away.



1. Set Realistic Goals

  • Assess Your Time: Evaluate your current work schedule to identify potential time slots for training. Be honest about how much time you can realistically commit each day or week.

  • Prioritize Training Sessions: Determine which training sessions are essential for your preparation. Focus on quality over quantity to make the most of limited time.


2. Create a Flexible Training Plan

  • Weekly Schedule: Develop a weekly training schedule that fits around your work commitments. Include primary training sessions and alternative options in case of unexpected work demands.

  • Shorter, High-Intensity Workouts: Incorporate shorter, high-intensity workouts to maximize efficiency and maintain fitness when time is limited.


3. Communicate with Family and Work

  • Inform Your Employer: If possible, discuss your training goals with your employer or team. They may offer flexible working hours or remote work options.

  • Family and Friends: Let your family and friends know about your training schedule so they can support you and understand your time constraints.


4. Utilize Downtime Efficiently

  • Active Commutes: If feasible, integrate training into your commute by running or cycling to work.

  • Micro-Workouts: Use short breaks throughout the day for quick exercises or stretching routines to stay active.


5. Optimize Your Lifestyle

  • Healthy Habits: Maintain a balanced diet, stay hydrated, and prioritize sleep to support your training and overall well-being.

  • Stress Management: Practice mindfulness, meditation, or other stress-relief techniques to manage the pressures of balancing work and training.


6. Adjust as Needed

  • Be Flexible: Accept that some days you might not be able to stick to your training plan due to work demands. Adjust your plan as needed without feeling guilty.

  • Track Progress: Keep a training log to monitor your progress and adjust your goals and plan based on your performance and how you feel.


7. Seek Professional Guidance

  • Coaching: Consider working with a coach who can tailor a training plan to your specific needs and constraints.

  • Support Systems: Join a training group or find a training partner to stay motivated and accountable.


Example Schedule

Monday

  • Morning: 30-minute HIIT session

  • Evening: Stretching/Yoga

Tuesday

  • Lunch break: 20-minute run

  • Evening: Strength training (30 minutes)

Wednesday

  • Active commute (run/bike)

  • Evening: Rest or light activity (e.g., walk)

Thursday

  • Early morning: Swim session (45 minutes)

  • Evening: Core workout (20 minutes)

Friday

  • Lunch break: Quick cardio (20 minutes)

  • Evening: Mobility exercises (15 minutes)

Saturday

  • Long training session (run/bike/swim) – adjust duration based on event requirements

Sunday

  • Rest day or low-intensity recovery session (e.g., walk, yoga)

By managing your expectations and creating a flexible yet structured training plan, you can effectively prepare for your event without compromising your work responsibilities. Remember to listen to your body and adjust your plan as needed to maintain a healthy balance.



  • 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

Opmerkingen


Featured Posts
Recent Posts
Search By Tags
No tags yet.
Follow Us
  • Facebook Classic
  • Twitter Classic
  • Google Classic
bottom of page