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Heating up on the Trails

Hot and humid! A few tough days of training and racing in the humidity this week. Congratulations to athlete's that raced on Saturday at Bouddi Coastal Run. Always a tough day down there. The is heat and the humidity is always a challenge. The Course is difficult. Lots of stairs and climbs, the sand :) But the scenery is wonderful and an easy distraction from the pain running the course. Well done again!!

Some longer session this week, Tuesday's session with miler reps and this week will have 2k reps before we start to come back down and work on the sharpness for the taper period. Still working on the hills for Thursday and the weekend, the long run getting in some hills from the start to simulate the start of the UTK races :) Let's hope the weather is a bit kinder for December :) but at least we have had some tough sessions in the heat thus far.

We continue to discuss mental health for MOVEMBER and then More than a run event on the 25th November.

Lastly Reminder the 15th November - 7am @ the Forum for the Charity swim + breakfast for Matt. So session will not be at One Tribe this week. We will likely meet at the forum @ 6:30am for a little jog before.

Enjoy the POdcast and here are the details of what was discussd below.

Intro Song - It’s Called: Freefall - Rainbow Kitten Surprise. Welcome to Beve with Benn Episode 36

Beer of choice? Wille The Boatman - Nectar NEIPA - 6.8%. What happened last week and what's up this week.


  • Training Talks

  • Weekly training review - Strava - Training Peaks

  • Upcoming Sessions

  • Athlete Interview - Bouddi Coastal Run & Mental Health Talk - Linda Minter

  • Upcoming Races - Bouddi Coastal Run

  • Running Experiences (Heaton - Loop)

  • Socials - 3 Day Bender in the Blue Mountains

  • Coaches Corner - Personal Development

  • Athletes Questions - Recommended Books

  • QF’s with Benn - Jayne Fryer

  • Outro Song - Jail - Kayne West


  • Matty Webb

  • Jake Templeman



  • Kristen Sukkar - 21km - 2:40 - 2nd in AG / 12th Female

  • Melissa Ralph - 21km - 3:04 - 10th AG

  • Mark Hoult - 21km - 3:04 - 33rd AG

  • Adina Wheeler - 21km - 4:10 - 32nd AG

  • Sarah Jeffery - 21km - 3:12 - 17th AG

  • Oli Ptts - 21km - 2:31 - 14th AG - 51St

  • Craig Storey - 14km - 1:12:24 - 2nd Overall


  • 18/11 Mt Stromlo

  • 26/11 Central Coast Running Festival

  • 25/11 Alpine Challenge

  • 1/12 Coast 2 Kosci

  • 7/12 Ultra Trail Kosci


  • 17-18/2 Tarawera Ultra Marathon

  • 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



What shoes did you wear? My trusty Nike Zegamas

What went well? I decided to give Gels a miss this run and use Cliff Blocks as part of my nutrition. I found this to be a great choice. Easier to handle, consume and gentle on the stomach.

What didn't work or went bad? The combination of the heat & the stairs at the 13km mark near broke me. Had to really dig deep & keep my head in the game

How did you overcome the challenge? I just tried to look at the big picture that its about finish lines not finish times & that this kind of event is great training for the Guzzler next year.

What was the best part of the event? The views were amazing! But the company being Geoff - my husband, Mel Ralph & Mark Hoult cheering for me as i finished was the best part, having like minded people in your life is the best

Did you celebrate? I celebrated once i got home with some dirty bird (KFC) and a few zero beers

What’s next? Unsure what event will be next but I will definitely focusing on more hills/stairs.


What shoes did you wear? I decided to wear my Innov-8 Trailfly G270’s this time. They are far grippier than my Hoka Speedgoats, however not as cushioned. Because of the shorter distance, I knew I wouldn’t have any issues with my feet getting sore. Sandy rocks can be slippery and I struggled a lot with the Grampians race earlier in the year, because I wore my Speedgoats and kept slipping on the sandy rocks.

What went well? Nutrition, shoes, pacing. It was hot, so I knew I needed to take it a bit easy. I walked up most of the hills and stairs to conserve energy. I tend to be slower on hills and stairs, and faster on technical down hill, so I overtook all the people heading down the hill that overtook me heading up. I made sure I had gels at regular intervals to avoid an energy slump and had 2 x 500ml bottles of LMNT, which is quite salty, to avoid cramping.

What didn't work or went bad? It was hot, really hot. And there was more running on sand than I would’ve liked. There was about a kilometre of sand running at the start and finish, plus a small section in the middle. The sand was really soft at the start of the race, I spent too much time weaving across the beach trying to find hard packed sand. At the end of the race, the tide had gone out and the sand was firmer, however it did mean getting the occasional wave. At that point I welcomed wet feet because it cooled me down. I hated having to run all way up the beach to the finish line. I kept looking for the inflatable start line on the beach, only to be disappointed to find the finish line wasn’t in the same spot, it was all the way up the ramp on the grass.

How did you overcome the challenge? I just put my head down and kept running and thought about going for a swim in the cool water after.

What was the best part of the event? The views were amazing! It was a bit of last minute decision to do the event, my sister contacted me during the week and asked if I wanted to take her friend’s entry. So I really enjoyed doing a running event with her. Plus, I was second in my age group, which was a pleasant surprise.

Did you celebrate? Yes. We went for a swim at the beach, then had fish and chips and a can of coke for lunch. The coke tasted awesome!

What’s next? UTK27 is my final race for 2023… unless my sister needs me to fill in for another race.


What shoes did you wear?

Hoka Speedgoat 5

What went well?

Fuelled well and survived the heat

What didn't work or went bad?

Probably went out too hard considering the heat.

How did you overcome the challenge?

Put the headphones in at the end and dug deep and pushed along the beach to finish.

What was the best part of the event?

Seeing the other legends out on course. Saw an old friend volunteering who I met on the GNW last year and he motivated me to push up Mt Bouddi

Did you celebrate?

Yes! Swim at the end was epic! Coupled by catching up with friends for dinner (and a few bevs)

What’s next?

Thinking about next year and planning going bigger than ever before.


What shoes did you wear? Hoka speed goats

What went well? Pacing myself, I started towards the back but then overtook a lot of people in the second half

What didn't work or went bad? The heat was awful, worse than when I did Rafferty’s in February

How did you overcome the challenge? I carried plenty of my own fluids so I filled one flask with water at each aid station and tipped it regularly over my head and back

What was the best part of the event? The views

Did you celebrate? I got out of there straight afterwards but then went to join family at friends camping at Fingal bay- plenty of wine, cheese and birthday cake

What’s next? I’m not sure. I’ve signed up for UTA50 again so I’m looking for some shorter events to do in the lead up to that



How do you rate your mental health currently / your score out of 10?


What is mental health to you ?

-It’s about being able to deal with the ups & downs of everyday life in a way that makes you feel ok & to be who you are

What do you do for your own mental health?

-I try to keep self talk positive

-I allow myself to make mistakes

-Do things that make me happy

Does your running help with your mental health?

-Yes! Being outdoors & in the moment are positive influences

Are there any triggers that set you off?

-Tiredness & Negativity are a couple

How do you manage those triggers and times that you can feel down and or alone?

-I remind myself there are sometimes going to be hard days or challenges & try & keep my self talk positive / I also use some mantra’s if I need to.

I also reach out to my husband Col to talk about how I’m feeling

Have you got anyone that you turn to and or talk to when you have these moments?

-Yes, hubby Col & a couple of close friends

Any tips you can pass on to help others with any mental health ?

-Be aware of your self talk & try to be kind & understanding with yourself. It’s ok to reach out to others

Can you see a change in the mental health space and the support that is around?

-Yes. There is a bigger focus on awareness & information on how to make contact with institutions that offer help.

Is there anything you would change in the space of mental health?

-Wow that’s a big question! YES, the STIGMA is still a huge issue




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



  • Sunday Runs - All welcome (Glenrock Loop)

  • Sunday Runs - Heaton Gap Loop

COACHES CORNER - Personal Development

Personal development is like a journey of self-discovery and growth. It involves consciously working to improve various aspects of your life, from skills and knowledge to mindset and well-being. Here are a few areas to focus on:

  • Self-Reflection: Take time to understand yourself better. What are your strengths and weaknesses? What are your values and priorities? Reflecting on these aspects can guide your personal development journey.

  • Goal Setting: Set clear and achievable goals for yourself. ( Races - Family - Life - Financial)

  • These goals can be short-term or long-term and can encompass various areas of your life, such as career, relationships, health, and skills.

  • Continuous Learning: Foster a mindset of continuous learning. (Audio Books, Reading, Coaching and getting Mentored by others

  • Whether it's acquiring new skills, gaining knowledge through reading, or seeking out new experiences, a commitment to learning keeps your mind sharp and adaptable.

  • Time Management: Planning - Rock Diary

  • Develop effective time management skills to prioritize tasks and allocate time to activities that align with your goals. This can help reduce stress and increase productivity.

  • Communication Skills: Being Social and interacting with others

  • Enhance your communication skills, both verbal and written. Being able to express yourself clearly and listen actively is essential in personal and professional interactions.

  • Resilience: Prepare to work - Failure / Learning - Growth - If it was easy , everyone would be doing it.

  • Cultivate resilience to navigate challenges and setbacks. View failures as opportunities for learning and growth rather than obstacles.

  • Mindfulness and Well-being: Exercise - Make time for you - Create a space for you to reset - Yoga, Breath work

  • Prioritize your mental and physical well-being. Practices such as mindfulness, meditation, regular exercise, and a balanced diet contribute to overall health and happiness.

  • Networking: Surround yourself with positive people, your a mix fo the 5 people you spend the most time with, the circle of influence. Be with or seek out people that have what you want and or have done what you want to do

  • Build and maintain meaningful relationships. Have love in your life - Seek to understand not to be understood

  • Networking allows you to learn from others, gain support, and create opportunities for personal and professional development.

  • Adaptability: Don’t be cement, adapt and be flexible. Planning will allow you to be able to chance and adjust to what goes on around you

  • Embrace change and develop adaptability. The ability to adjust to new circumstances and learn from different situations is a valuable skill in a rapidly changing world.

  • Financial Literacy: Understand basic financial concepts and manage your finances responsibly. This includes budgeting, saving, and investing for the future.

  • Leadership Skills: Can be in different way - Have passion, Drive and motivation, lead by example are all ways to lead

  • Whether you're leading a team or leading yourself, cultivating leadership skills is beneficial. This includes decision-making, problem-solving, and the ability to inspire and motivate others.

  • Gratitude: Be happy with what you have, thank you for people you have and share your journey with. 90% of the things we worry about, don’t even happen. Spend less time worrying. Be in the present, for what you do know, will create to the future, so live in the now.

  • Practice gratitude regularly. Focusing on what you're thankful for can positively impact your mindset and overall outlook on life.

Remember, personal development is a lifelong journey, and there's always room for growth. It's about becoming the best version of yourself and living a fulfilling life aligned with your values and aspirations. Start small, be consistent, and celebrate your progress along the way.

ATHLETES QUESTIONS - Recommended Books

  • The Confidence Gap - Dr Russ Harris

  • Now Discover your Strengths - Marcus Buckingham

  • How to win friends and influence people - Dale Carnegie

  • The 7 Habits of Highly Effective People - stephen R Covey

  • Think and Grow Rich - Napoleon Hill

  • Awaken the Giant within - Tony Robbins

  • The man who sold his Ferrari and became a monk - Robin Sharma

  • The Leader who had no title - Robin Sharma

  • Eat that Frog - who moved my cheese

  • Start with Why - Simon Sinek

  • First break all the rules - Marcus Buckingham

  • The art of exceptional living - Jim Rohn

QF’s WITH BENN (quick facts) Jayne Fryer

Favourite Race Experience?

My first and only (,this far) marathon. Paris marathon. Back in 2015. Though I head my head down a fair bit and missed seeing the Eiffel Tower.

Favourite race distance?

Trail run around 25k. So I can enjoy lunch after and then have a nap

Race you want to do?

Goal ATM is to get back to being able to run 10k comfortably. I have my eye on doing a run in Croatia if we as a family can get to Europe in Easter 2024.

Best Learning and Running / Training Tip?


Favourite Running Shoes?


Favourite Session of the Week?


Holiday Destination you want to travel to?

I'd love to get to mt blanc again and do a hut to hut trail run.

Fun Fact / Something about you?

I love love coffee especially after a morning run.

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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