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How do you get the most out of the conditions

Training with a group can help, getting the accountability, entering in a crazy race. Using different methods to get the adaptations from your training and recovery.

This week's latest podcast is up, you can listen and download on the following link -

We had some different weather this week, chilly mornings and evening, hailstorms with gust of wind, but if you were in the sun it was quiet pleasant.

We had a good group out for the SNL Social long run on Sunday with lots of new faces join the group session during the week. Thanks and welcome to you all to the SNL coaching group.

There is a MERCH order, please jump on the link to put down your order -


  • Melissa Ralph

  • Geoff Cooke

  • Phil Bellamy

  • Bobby Perry


  • Training Peaks - SNL Group

  • Next weeks Sessions

  • Refer Training Peaks

  • UTMB - Sunday Sessions - Heaton


  • Maitland River Run

  • Bay 2 Bay 12km + Half Marathon

  • Lakes 100

  • Brisbane Trail Ultra

  • The Guzzler Ultra

  • Elephant Trail Race

  • UTMB


  • Jacci Allanson

Race: UTA 2023

What went well?: Getting to the race - the past 6 months have been consistent but not ideal training. I was proud to get there

What didn't work or went bad?

- forgot my toothbrush

- forgot my Spibelt

- forgot contact lenses (had to wear my daily contact lenses for 3 days!)

- issues with no toilets on course, lead to not fuelling enough and feeling nauseous in the last 7km

How did you overcome the challenge?

- grit

- optimism

- calming breaths

- one foot in front of the other

What was the best part of the event?

- Seeing everyone! seeing Linda Minter is always a highlight of any race

- Having my Dad beat me by 15 min!

- Mum finishing her first trail run (UTA22 No less!)

Did you celebrate?

- Yes: with an Epsom salt bath, chips and champagne


  • Mount Royal - Mid June

  • Barrington Top - End of June


  • Sunday Runs - All welcome (HEATON)

  • UTMB Training Sessions

COACHES CORNER - Reading Maps - Routes (APPS)

  • Komoot

  • Strava

  • All Trails

  • Garmin / Suunto / Coros


  • Question for coaches corner. Ice baths have been shown to be great for recovery, but impacts the growth after workouts.

The use of ice baths for recovery is a topic of ongoing debate among athletes and researchers. While ice baths can provide some benefits for recovery, particularly in reducing inflammation and alleviating muscle soreness, there is some evidence suggesting that they may have a negative impact on muscle growth or adaptation to exercise. Here's a closer look at the potential effects:

Benefits of Ice Baths for Recovery:

  1. Reduced inflammation: Ice baths, also known as cold-water immersion, can help reduce inflammation in the muscles and joints. The cold temperature constricts blood vessels, which may help decrease swelling and tissue damage associated with intense exercise.

  2. Pain relief: Cold therapy from ice baths can provide temporary pain relief by numbing nerve endings and reducing the perception of pain. This can be especially helpful in managing post-workout soreness.

  3. Enhanced recovery from intense workouts: Ice baths may help speed up the recovery process by reducing muscle damage and inflammation. This can allow athletes to bounce back more quickly and perform at a higher level in subsequent training sessions or competitions.

Negative Effects of Ice Baths on Growth:

  1. Impaired muscle adaptation: Some studies suggest that the use of ice baths immediately after workouts may interfere with the body's natural adaptation and muscle growth processes. Cold exposure can potentially disrupt the signaling pathways responsible for muscle protein synthesis and the repair of exercise-induced damage.

  2. Reduced training adaptations: Cold therapy from ice baths might blunt the beneficial adaptations that occur during the recovery phase following exercise. This could potentially limit improvements in muscle strength, power, and endurance over time.

  3. Potential for decreased blood flow: The constriction of blood vessels caused by cold exposure can limit blood flow to the muscles. Since blood carries oxygen and nutrients necessary for muscle repair and growth, decreased blood flow may hinder the recovery process.

It's important to note that the research on the long-term effects of ice baths on muscle growth and adaptation is limited and not entirely consistent. Individual responses can vary, and the optimal recovery strategies may differ based on factors such as the type and intensity of training, individual goals, and personal preferences.

To strike a balance between recovery and adaptation, some athletes and coaches have adopted alternative approaches like contrast water therapy (alternating between cold and warm water), using ice baths selectively, or focusing on other recovery methods such as active recovery, proper nutrition, and adequate sleep. It's recommended to consult with a sports medicine professional or a knowledgeable coach to determine the most suitable recovery strategies for your specific needs.

What is the benefit and/or negative effects of sauna for a runner during and after a training block?

Benefits of Sauna for Runners:

  1. Increased blood flow and circulation: Saunas create a heat stress that causes blood vessels to dilate, promoting increased blood flow and circulation throughout the body. This can help deliver oxygen and nutrients to the muscles, aiding in recovery.

  2. Enhanced muscle relaxation: The heat and humidity in saunas can help relax muscles, reduce muscle tension, and relieve post-workout soreness. This can be particularly beneficial after intense training sessions or races.

  3. Detoxification: Sweating induced by the sauna can assist in the elimination of toxins from the body. By sweating, runners can help remove waste products and potentially enhance recovery.

  4. Mental relaxation and stress reduction: Saunas provide a calming environment that can help reduce mental stress and promote relaxation. This can be beneficial for runners as it aids in overall recovery, both physically and mentally.

Potential Negative Effects of Sauna for Runners:

  1. Dehydration: The intense heat in saunas can lead to excessive sweating and fluid loss, which may contribute to dehydration. It's crucial for runners to rehydrate adequately before and after sauna sessions to maintain optimal fluid balance.

  2. Electrolyte imbalance: Sweating also leads to the loss of electrolytes, such as sodium and potassium. Replenishing these electrolytes is important for maintaining proper muscle function and hydration.

  3. Impaired performance in subsequent workouts: While saunas can enhance recovery, excessive heat exposure can negatively affect subsequent training sessions or races. Heat stress can lead to fatigue, reduced exercise performance, and increased perceived effort during workouts.

  4. Individual tolerance and health considerations: Saunas are not suitable for everyone. Individuals with certain medical conditions, such as cardiovascular issues, should consult with their healthcare provider before using saunas. Additionally, personal tolerance to heat varies, and some individuals may find the sauna experience uncomfortable or unpleasant.

It's important to note that the impact of sauna use on individual runners can vary. It's recommended to incorporate saunas judiciously into your training routine and monitor your body's response to determine what works best for you. Hydration, electrolyte replenishment, and proper recovery strategies should be considered when using saunas as part of your training regimen.

  • Next week - post questions in Messenger or FB page

5 QF’s WITH BENN (quick facts) Tan Bailey

  • Favorite Race Experience? 2022 Snowies 42km trail event at Lake Crackenback Resort by TRA.

  • ‘The Man from Snowy River’ (themed throughout the event) was cracking his whip, while riding his horse alongside me as I was running up the finishing shoot. It was so exciting, emotions running wild, everyone cheering after an extremely hot day out on the trails.

  • Race you want to do? Lots…

  • Find Your Feet Trail Running Tour through the Dolomites, Northern Italy & Chamonix, France.

  • Road marathon in Europe, Rome, Stockholm & or London.

  • The Great Ocean Road and the Great Southern Stage Run WA which I am doing later this year.

  • Best Learning and Running / Training Tip? Speed and strength training is crucial, consistency is key.

  • Favorite Session of the week? A casual tempo run and then a brew with my running buddies.

  • Fun Fact / Something about you? I was in the NAVY, I have a service medal and represented the NAVY playing softball, basket & squash.

Thanks for joining me @ Beve with Benn, Stay tuned for updates. Post your questions and updates on racing


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