Playing in the Rain and on Swings

BEVE WITH BENN - EP60 - https://open.spotify.com/episode/2tvVdQFfiO01rktz74q3HR?si=acd66b88ed1844f3

Rain, Rain go away... As we all hope this rain doesn't cause anymore issue in the Blue Mountains.. But who doesn't like playing in the rain and hanging on swings :)

Countdown is real and the taper is underway.... Please, please do not do anything risky and or stress that you haven't done enough and haven't done this and that.. Its done and you just need to recovery, recharge from the training to arrive race day ready to run and race. Arriving ready to run out of your skin and excited to race and spend the day out on course doing what you enjoy :)

Into this weeks podcast we cover the usual segments and cover the UTA 11 & 22 events !!

Intro Song - Paper Planes - M.I.A
Welcome to Beve with Benn Episode 60
Beer of choice? - Sunday Roads Brewing Co - Cryotherapy Hazy IPA (Cronulla)
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 - UTA + Hoka Half Marathon, Noosa Half Marathon
Running Experiences
Socials - Sundays Long Run
Coaches Corner & COMPLAINTS - Inconsistency with Service
Athletes Questions - UTA 11 + 22 Courses
QF’s with Benn - UTA Training Blocks
Outro Song - Don’t U Eva - Sarah Blasko

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

Hoka Sydney Half Marathon
Adina Wheeler - 2:39 !! PB

RACING CALENDAR

2024

19/05 - Hoka Half Marathon
16-18/5 - UltraTrail Australia
25/05 - Runaway Noosa Half Marathon
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 - UTA TRAINING BLOCK

ELISE TROYER - UTA Training Block

What shoes will you wear?

My speedgoats, although according to auto correct I’ll be wearing my speedboats . Let’s hope they run that fast!

What went well in this training block?

Most things, I think I’m tracking ok.

What hasn’t gone to plan, or something you still need to work on?

My knee flared up, reminding me I had been a bit slack with my strengthening exercises.

How have you overcome some of the challenges?

Increased the strengthening exercises & made an appointment with Neil to make sure there’s no other issues.

What was the best part of the training been?

Having a common goal, long runs with the girls are always entertaining.

What are your strengths that you think will help you?

What is your goal for the race?

As always to finish.

ELECHIA JONES - UTA TRAINING BLOCK

What shoes will you wear?

Nike Ultrafly — well, maybe. They arrive tomorrow! I'm hoping they'll be a sibling to my beloved Vaporfly. Fingers crossed!

What went well in this training block?

Consistency has been my triumph. In the past, I've found myself overwhelmed and bowing out early. This time, I've transitioned from a running skeptic to a running enthusiast!

What hasn’t gone to plan, or something you still need to work on?

Dealing with a pesky calf strain was a bit of a setback, so I'm keeping a close eye on that. The other big challenge is silencing that little voice in my head that loves to remind me how tough everything is—old habits from my triathlon days!

How have you overcome some of the challenges?

Sticking to the plan and showing up every week has been my strategy. It's all about persistence. With the calf strain, I focused on not overdoing it while staying engaged with the training. Slow and steady!

What was the best part of the training?

The beautiful people I train with have been the highlight. It's hard not to feel motivated surrounded by such supportive and encouraging people!

What are your strengths that you think will help you?

I'm still figuring this one out. Maybe it's my newfound consistency or my ability to keep pushing when things get tough or one would say inability

What is your goal for the race?

To cross the finish line of the 50 before Benn conquers the 100. Aiming for a solid 8-9 hours.

KRISTEN SUKKAR - UTA TRAINING BLOCK

What shoes wil you wear? Hopefully my New Balance SuperComp Trail shoe. I started using the SuperComp road shoes last year, because I have a stiff toe joint and get a sharp pain, while running in other runners. The SuperComp shoe has a carbon rocker which means I no longer have any pain in my toe joint. The shoes are quite padded at the back though, so I’ve had to tinker with shoe sizing, so my toes don’t get jammed up the front of the shoe. I am hoping to have as much success with the SuperComp trail shoe as I’ve had with the road shoe. Then I can claim to only have “one” pair of runners.

What went well in this training block? I have been able to stay relatively consistent with my training this year, flowing on from Baffalo Stampede. I made it a priority to do my long runs in the Blue Mountains every weekend possible, which has meant that I’ve been able to train on sections of the 50km course and incorporate stairs into some of my sessions.

What hasn’t gone to plan, or something you still need to work on? There’s always challenges and problem solving, when you have two small children and you’re trying to train. There’s a list of things that haven’t gone to plan, but the main ones are: 1) my shoes haven’t been the right fit and my toes (which were beat up from Buffalo Stampede) are slowly turning black. 2) I got sick with a respiratory infection last week and I’m still not 100%, however I’m well enough to keep training, it just means my recovery has been a bit slower. 3) My husband made a last minute decision to fly over to the USA last week, for work. Juggling training and children becomes more challenging when he’s away, but I’ve worked out a good system now, so it’s less of an issue these days.

How have you overcome some of the challenges? Being flexible. It’s one thing I’ve learnt since having kids, nothing is set in stone and you need to roll it. As I said, I’ve been tinkering with my shoes. I’m going to try 1/2 a size bigger and lace lock laces. I’m confident that will work. As far as being sick is concerned, I’ve been very strict with my supplements and vitamins and making sure I’m getting to bed on time. Last week, I didn’t push too hard during training.

What was the best part of the training been? I love my long runs on the weekend. I enjoy exploring. I have also enjoyed seeing my strength running up hills improve. I still have to hike most of them, but it’s been reassuring to see improvements.

What are you strengths that you think will help you? I don’t mind stairs, I try to keep the same pace the whole way up and sing a song to myself to keep a steady rhythm. Hills used to be my weakness, however I’m starting to get better at them, so I’m not sure I can call them that anymore.

What is your goal for the race? I’m not really sure what time I should be aiming for, I usually just go off feel. I’m hoping to run a good race. If I can finish this one well, I know I’ll be in a good position for BTU60 in July. I have a score to settle with that race! I wasn’t happy with my result last year, I want do a better job this year.

There is one more challenge I forgot to add and that’s the hamstring tendinopathy. It started a few weeks before Buffalo and has been slowly getting better, but I have occasional flare ups. I’ve been doing extra strength work on my hammies and activation and stretching most days, which is helping.

TERRY JONES - UTA TRAINING BLOCK

What shoes will you wear?

Nike Ultrafly.

What went well in this training block?

Discovering my love for trail running has been a game-changer. Who knew nature could be this enticing?

What hasn’t gone to plan, or something you still need to work on?

Picked up a pesky calf niggle early on, which played party-pooper to some of my sessions.

How have you overcome some of the challenges?

Skipped the speed work and embraced more leisurely jogs. Sometimes slower really is faster.

What was the best part of the training?

Seeing my fitness surge. I feel like a stronger, sturdier version of myself—bring on the running!

What are your strengths that you think will help you?

My triathlon background has me prepped for the long haul, and mentally, I'm ready to go the distance.

What is your goal for the race?

Just to finish—this is my debut race, after all. I’m aiming to go from A to B and soak up as much of the race day vibe as possible!

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 (Glenrock Loop)
SNL - UTA Tales & Ales 26th May

COACHES CORNER & COMPLAINTS - Inconsistency in service

Quiet but your waiting for ages
Staff too busy talking
Slow and unmotivated
Don’t understand why your can’t have dairy or gluten
Everything is just too hard
Not polite and don’t lack of conversation skills
Only talk through text and don’t call people
There is no extra, just half jobs

ATHLETES QUESTIONS - UTA 11 + UTA 22 Course

UTA 11KM - COURSE DESCRIPTION

UTA11 is a great introduction to Ultra-Trail Australia by UTMB and trail running. The course traverses some of most stunning tracks of the Blue Mountains and while you encounter the odd lump along the way, it is very achievable for all abilities.

You'll start at Scenic World. The route takes you out Prince Henry Cliff Walk through Echo Point.

Descend Fern Bower into Leura Forest, then follow Federal Pass to the base of Furber Steps.

To get the real taste of UTA, you'll get to take on all of the 951 Furber Steps up to the finish back at Scenic World.

COURSE SAFETY

Please note these points on course are of particular concern for runner safety. Due to the recent flooding event, there are many sections of track that will look and run differently to what you have run in previous years or when out training. Tracks may be very wet and slippery and rougher than expected. Use caution and be sure of your footing while out on course. Location

Start Finish Notes Mt Solitary Restaurant to Lila Falls Bridge 6.1km 7.2km Steep and Narrow. Please ask to pass if needed. This is a new course alignment and may not be familiar to all runners. Use caution when passing.

Lila Falls Bridge to Leura Forest 7.2km 7.8km Please ask to pass if needed. This section of course was impacted by the recent flooding event and will be much rougher than normal – especially at the end of Fern Bower approaching Leura Forest.

Use caution in this section. Base of Furber Steps 11.4km 11.5km Steep and narrow. Please ask to pass if needed. CHECKPOINTS There are NO checkpoints for UTA11.

Runners are required to bring their own nutrition and hydration to consume while out on course. There will be a recovery area available to all runners after crossing the finish line at Scenic World. ESTIMATED

RUNNER TIMES AND CUT-OFF TIMES There is a 4hr 30min time limit to complete the full UTA11.

This cut-off applies to every starter, not just the last runners to cross the start line.

Location Distance First Arrival Mid-Pack Arrival Last Arrival Cut-Off Base of Furber Steps 11.4km 11:44 AM 1:01 PM 3:03 PM - FINISH 12.5km 11:55 AM 1:31 PM 4:00 PM 4:00 PM

UTA 22KM - COURSE DESCRIPTION

UTA22 is a challenging and fun course that takes in all the beauty of the Blue Mountains but is still achievable for those newbies to trail running.

Your start is at Queen Victoria Hospital. The route takes you along UTA course highlights through Kedumba Valley before heading up the final section of the Furber Steps to your finish line at Scenic World.

Whether you're new to trail running or looking to take in some of the UTA highlights without going ultra distance - the UTA22 is perfect for you!

COURSE SAFETY

Tracks may be very wet and slippery and rougher than expected. Use caution and be sure of your footing while out on course.

UTA22 Course Information

LOCATION START FINISH NOTES Furber Steps 20.5km - 21.6km Steep and narrow. Please ask to pass if needed.

CHECKPOINT DISTANCE LOCATION DROP BAGS SPECTATOR ACCESS SUPPLIES Emergency Aid Station 13.0km Sublime Point Fire Trail, Water, NAAK Electrolyte (premixed), Winners Gels, chips, salt, lollies.

CHECKPOINTS ESTIMATED RUNNER TIMES AND CUT-OFF TIMES There is a 7hr time limit to complete the full UTA22 course.

This cut-off applies to every starter, not just the last runners to cross the start line.

Location Distance First Arrival Mid-Pack Arrival Last Arrival Cut-Off Emergency Aid Station 13.0km 7:10 AM 9:26 AM 1:05 PM 1:10 PM Base of Furber Steps 20.5km 7:43 AM 10:41 AM 3:35 PM 3:40 PM FINISH 21.6km 7:54 AM 11:11 AM 4:25 PM 4:40 PM

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