Heaton - Heaton - Heaton
BEVE WITH BENN - EP37 - https://open.spotify.com/episode/6tO41K4lNQGkeH9QMmrWSc?si=2fbf7c80ecbd4e7b
Jump in for a listen of the pod.. grab a beverage or enjoy it on your run :) This Sunday with were out at the Creepy Servo for some Heaton Reps !! Heaton - to the lookout x 2 and a few did an extra rep to finish off with some extra elevation. Ultra Trail Kosci not far away now !! Dillon has Coast 2 Kosci in less than 2 weeks now as well. Can't wait !!
The groups have been on fire, the support they have provided each other is amazing to witness. Danielle getting out to Heaton alone for lap to push through and out of her comfort zone. The new members have teamed up and working together to get through the new workouts and routine to adjust, along side the rest of the group. Welcome back to Linda and Brett who had had some time off managing a few niggles. But both have hit the ground again running consistently with a progress back to training.
Thanks again team for another awesome week and see you all shortly, hope you get something from the podcast. Tan Bailey shared some grat points on mental health so have listen to that also.
Intro Song - M83 / Midnight City. Welcome to Beve with Benn Episode 37
Beer of choice? Range Dreams - Hazy IPA
Weekly training review - Strava - Training Peaks
Athlete Interview - Bouddi Coastal Run & Mental Health Talk - Tan Bailey
Upcoming Races - Coast 2 Kosci
Running Experiences (Heaton - Loop)
Socials - 3 Day Bender in the Blue Mountains
Coaches Corner - Mistakes made during the Taper Period
Athletes Questions - Last 2 weeks of Training/ Taper
QF’s with Benn - Alexandria Richardson
Outro Song - Children - Robert Miles
WELCOME - NEW ATHLETES
Last week's training sessions (Strava)
Training Peaks - SNL Group
Next week's Sessions
Refer Training Peaks
Sunday Long Run - Heaton Reps
18/11 Mt Stromlo + Queenstown Marathon
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
ATHLETE INTERVIEW - Melissa Ralph
What went well?
This was such a fun event. The scenery was stunning, the track super runnable, and the vollies and spectators were amazing, yelling out your name from your race bib at every opportunity.
Why didn’t work or went bad?
I wasn't quite as fast as I hoped.
How did you overcome the challenge?
I was having way too much fun to care
What was the best part of the event?
All of it. If you can - get this one on your to do list!
What shoes did you wear?
Hoka Mafates.... they've been an awesome shoe.
A few recovery runs and then off to Honolulu Marathon in three weeks' time
Did you celebrate?
Gelato and coffee earlier, then pizza and Espresso Martinis for dinner
ATHLETE INTERVIEW - Mental Health
ATHLETE INTERVIEW - Mental Health by Tan Bailey.
Australian Beuro of Statistics 2023, 42.9 % of people aged 16-85 years have experienced mental Ill-health at some stage in their life.
More than 1 in 5 adults live with mental health.
1 in 25 adults live with a severe mental health disorder. The stats are astounding.
Mental Health includes our emotional, psychological and social well-being. Mental health can affect how we think, feel and act. It can affect how we handle stress, relate to others and make healthy choices.
I think I would rate my mental health atm about a 6-7 out of 10. It’s good to ask ourselves where is my mental health on a scale from 0-10 atm.
Then ask yourself what can you do to do to raise this score. For me, I look at, my fitness levels, my diet, am I getting enough sleep, do I need to cut back the hours I work. Is there anything I am worried about. How are my social connections. Then I tweak a few things to get back on track.
One of the main triggers for me is practising good sleep hygiene, ensuring I’m getting enough sleep.
I feel it’s important to have a supportive network of friends and family to reach out to when you’re not in a great place.
I have found practising mindfullness and having gratitude for all of the good things I have in life.
I’ve found giving to others, helping people, doing good deeds and being there for others is crucial for good mental health.
I try support others, if I see or feel someone is struggling I ask if they are ok? I have completed various mental health first aid courses and urge everyone to complete one too. These courses give you the basic skills to be able to assist someone crisis, assess the risk of suicide or harm and feel confident to be able to support someone.
I see change in the mental health space, people are more aware of mental health and most of us talk about it with each other which is so good. If you are struggling please reach out to a family member or a friend but most importantly visit your GP and have a chat with them, they can support you.
Please do a mental health first aid course, you could save lives.
Blue Mountains - 22nd March 2024 !!! (8 weeks from event)
Sunday Runs - All welcome (Glenrock Loop)
Sunday Runs - Heaton Gap Loop
COACHES CORNER - Mistakes made During the Taper Period
The taper period is a crucial phase in a runner's training cycle, typically occurring in the weeks leading up to a race. Its purpose is to allow the body to recover from intense training, reduce fatigue, and optimize performance. However, certain mistakes during the taper period can negatively impact the benefits it offers. Here are some common errors to avoid:
Reducing Mileage Too Much or Too Little: Tapering involves a gradual reduction in training volume, but cutting mileage too drastically can lead to deconditioning and a loss of fitness. On the other hand, not reducing mileage enough may not allow the body to fully recover.
Introducing New Workouts: The taper period is not the time to incorporate new or intense workouts. Stick to familiar, lower-intensity runs to avoid the risk of injury or excessive fatigue.
Neglecting Rest: While reducing training volume, it's essential to prioritize rest. Insufficient rest can compromise the body's ability to recover fully, leading to persistent fatigue on race day.
Ignoring Nutrition and Hydration: Proper nutrition is crucial during the taper period. Maintain a well-balanced diet, stay hydrated, and ensure you're getting the right nutrients to support recovery. Avoid experimenting with new foods or supplements too close to the race.
Overthinking or Doubting Your Training: Trust the training you've completed leading up to the taper. Doubting your preparation during this period can lead to unnecessary stress and anxiety, potentially impacting race-day performance.
Skipping Cross-Training or Strength Work: While running volume decreases, it's beneficial to maintain some level of cross-training or strength work to keep the body engaged and reduce the risk of detraining.
Excessive Rest: While rest is essential, too much idleness can lead to stiffness and a feeling of sluggishness. Stay active with light activities such as walking or easy cycling to keep the body loose.
Neglecting Mental Preparation: Use the taper period to focus on mental preparation and visualization. Neglecting the mental aspect of racing can impact your confidence and performance on race day.
king Last-Minute Equipment Changes: Stick to the gear and shoes you've been using throughout your training. Introducing new equipment, even if it's supposedly an improvement, can lead to discomfort or unexpected issues.
Ignoring Signs of Injury: If you're experiencing persistent pain or signs of injury during the taper, address them promptly. Ignoring these warning signs could lead to a more significant issue on race day.
Not Getting Enough Sleep: Adequate sleep is crucial for recovery. Ensure you're getting enough quality sleep during the taper period to maximize the benefits of rest and reduce accumulated fatigue.
Remember that the taper period is an individualized process, and what works for one runner may not work for another. Pay attention to how your body responds, make gradual adjustments, and aim to arrive on race day feeling rested, confident, and physically prepared.
ATHLETES QUESTIONS - 2 Weeks Taper
The taper period for a runner typically occurs in the final two to three weeks leading up to a race. The primary goal is to allow the body to recover from training stress, reduce fatigue, and optimize performance on race day. Here's a general guideline for a two-week taper:
Two Weeks Out (14 Days Before Race):
**1. Maintain Training Intensity: Keep the intensity of your workouts relatively high, but reduce the overall volume. Maintain your usual pace but decrease the total distance of your key workouts.
**2. Long Run: Complete your last long run two weeks before the race. This run should be shorter than your typical long run but still include some race pace or faster intervals.
**3. Strength Training: If you include strength training in your routine, reduce the intensity and volume. Focus on maintenance rather than making strength gains.
**4. Cross-Training: Keep cross-training sessions relatively light. Activities like cycling or swimming can help maintain cardiovascular fitness while reducing the impact on your legs.
**5. Speed Work: If you typically include speed work, decrease the volume and intensity. Short, faster intervals with plenty of rest can help maintain sharpness without causing fatigue.
**6. Overall Mileage: Reduce your overall weekly mileage by approximately 20-30%. The exact reduction depends on your training volume leading up to the taper.
One Week Out (7 Days Before Race):
**1. Intensity Reduction: Further reduce the intensity of your workouts while maintaining some faster-paced strides to keep your legs engaged.
**2. Longest Run: If you include a longer run during the taper, make it shorter than the previous week but include some race pace or faster segments.
**3. Cross-Training: Continue with light cross-training sessions to maintain fitness without causing fatigue.
**4. Hydration and Nutrition: Pay attention to hydration and nutrition. Start focusing on carbohydrate loading a few days before the race.
**5. Sleep: Prioritize quality sleep. Aim for 7-9 hours of sleep each night.
**6. Race Gear: Test your race-day gear, including shoes, clothing, and any nutrition you plan to use during the race. Avoid introducing anything new on race day.
**1. Tapering Continues: Continue to reduce the volume and intensity of your runs. Focus on short, easy runs with some race pace strides.
**2. Rest: Consider taking an extra rest day or two during race week, especially in the last two to three days leading up to the event.
**3. Hydration and Nutrition: Stay well-hydrated and continue with carbohydrate loading. Be mindful of the types of foods that agree with your digestive system.
**4. Mental Preparation: Use race week to mentally prepare. Visualize a successful race, review your race plan, and stay positive.
**5. Stay Active: Include light activities like walking to keep your legs loose, but avoid anything that might cause fatigue.
Remember that individual responses to tapering can vary, and the key is to find what works best for you through trial and error in your training cycles. Adjustments may be necessary based on your specific needs, fitness level, and the nature of your race.
QF’s WITH BENN (quick facts) Alexandria Richardson
Fav race moment: I don’t have many yet but City2Surf had some pretty special moments with crowd interaction and seeing participants of all ability out there. It was a great experience to be part of.
Fav race distance: Stay tuned! I’ve got the Kosci27, TUM50 and a marathon coming up over the next 6 months if the body holds!
Race I want to do: Can’t wait for the two coming up! I also love Tassie do anything down South would be on the list too.
Best tip: Pace! And just be consistent with training.
Fav running shoes: Recently had a Cinderella moment at Pure Performance and purchased a pair of ASICS Gel Trabuco 11’s - love the cushioning.
Fav session: Like the sense of achievement from the long runs and having a few hours to just be present, even through the elevation pain!!
Holiday destination: Antarctica is on the bucket list but I’m keen to see more of Aus and really want to get out west to Mungo National Park, looks like another planet.
Few random facts: I’m a vegetarian, volunteer with the RFS and have two chocolate labradors that I absolutely adore.
Thanks for joining me @ Beve with Benn. Stay tuned for updates. Post your questions and updates on racing