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Six Foot Brief.....

Congratulations to everyone that raced in Port Mac this weekend !! Sharon and Ruby completing the TREBLE BUSTER !!

Rolling in to Six Foot Track - Have a great race team. Looking forward to seeing you all out there at the start and finish. Lots of solid training has continued and we continue to roll through the first period of the year.s races and events.. The weather might begin to cool off a little too. Some may enjoy the more pleasant conditions. Have a good week team and I hope you enjoyed the weekly podcast and see you all through the week.

  • Intro Song -  Mustang - Kings of Leon

  • Welcome to Beve with Benn Episode 52

  • Beer of choice?  -  Prescription Only - West Coast Pilsner - Method Brewing

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


  • Training Talks

  • Weekly training review - Strava - Training Peaks

  • Upcoming Sessions

  • Athlete Interview -  Port Mac Run Fest Athletes

  • Upcoming Races - Six Foot Track

  • Running Experiences (Bouddi Coastal Run)

  • Socials - 3 Day Bender in the Blue Mountains

  • Coaches Corner - Six Foot Track Tips  

  • QF’s with Benn - Janelle Paramenter

  • Outro Song -  Hello - Girl and Girl (Gold Coast Band - similar sounds of 70s rock, the shins



  • Last week's training sessions (Strava)

  • Strava Leaderboard

  • Training Peaks - SNL Group 


  • Next week's Sessions

  • Refer Training Peaks

  • Sunday Long Run - Glenrock Loop 


  • Port Macquarie Run Fest 

Sharon Tonks - 1:21:42 - 10km

Elise Troyer - 2:23:18 - 21.1km

Janelle Parmenter - 2:26:36 - 21.1km

Sharon Clout - 4:49:05 - Treble Buster / 2:39:30 - 21km / 1:26:08 - 10km / 43:26 - 5km - 

Ruby Adams - 5:01:03 - Treble Buster / 2:43:16 21.1km / 1:29:01 - 10km / 48:45 - 5km 



  • 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 Marathon54444

  • 7/4 Hill 2 Harbour

  • 21/4 Newy Marathon

  • 16-18/5 UltraTrail Australia

ATHLETE INTERVIEW - Elise / Janelle / Sharon


ATHLETE INTERVIEW - port mac treble / Sharon

What shoes did you wear? My trusty Hoka Bondi ‘s 

What went well? Starting out at a good steady pace uI wanted to stick with for the majority of the race. I Didn’t get swept up in the crowd and just did my own pace. 

What didn't work or went bad?  During the event it was ok but afterwards I felt quite sick on the stomach- I’m thinking it was the gels and chews for that long period. I’ve always had them for my long runs but I just feel that they didn’t sit well this time 

How did you overcome the challenge? Just a small meal after about an hr - which I struggled to eat. I need to research and trial some other nutrition for my next  event 

What was the best part of the event? That I actually got there. Coming down with Covid the week prior could have faulted all my plans to achieve my goal but luckily I dug deep with positive vibes and got there! I’m sure it affected me a little - heavy legs that I’ve never had before and a cough on/off but so happy that I was still able to do it. 

Did you celebrate? Yes! 

After the tears crossing the finish line and celebrating with Al the crew who has finished their individual events we all jumped in the hotel pool for a relaxing hr of sunshine and celebrating. Then of course- off to the pub! 

What’s next? No big road runs planned at this stage. I have UTA 22 in May … and then I’m sure the planning will start for the 2nd 1/2 of the year…it’s been a busy start to the year - starting a new job, running my first big trail run in NZ and then achieving my goal of the Treble - I need a little break for a few weeks I think!


What shoes did you wear? 

Asics GT2000

What went well? 

Pacing was bit more consistent.   I made sure that I drank regularly so hydration was good throughout. 

Areas for improvement. 

Eat more breakfast! I was hungry on the start line, which has never happened before but I couldn’t remember if I usually have more than just a banana. 

How did you overcome the challenge? 

I drank more electrolytes & had an extra gel. 

What was the best part of the event? 

Watching Sharon complete the Treble and being able to run the last 5km with her. 

Did you celebrate? 

Yes, with a swim followed by lunch. 

What’s next?



1. Saucony Kinvara Pro 

2. Pacing for a friend doing her first half.

3. My watch wouldn’t hook up to GPS so all I had was current pace and time since we started didn’t have distance we had been.  It’s the only event I have ever done that I get a cramp in my calf around 19km and it happened again.

4. I just gaged with pace and where we were on course and occasionally asked my friend what k we were up to.  I had a finish time I had worked out she could achieve from her training runs and we finished pretty well spot on.  I had cramp spray in my pocket and it worked a treat. Think it’s the high level of humidity in Port does it

5. The look of pride on my friends face when we crossed the finish line and it hit her that she had done a half marathon.

6. Yes we had a swim clothes and all showered and hit the pub for a well earned meal and drinks.

7. UTA22


What shoes did you wear? Nike zoom invincible 

What went well? Generally felt comfortable throughout the whole race

What didn't work or went bad?  Nothing all went well.  I wasn’t pushing for a certain time just wanted to finish comfortable and support the people around me. 

How did you overcome the challenge? 

What was the best part of the event? Being a two course lap, then the last lap always feels good  as you know your on the home stretch. 

Did you celebrate?  Yep a jump in the pool then out to the pub for lunch with a nice cold Canadian club. 

What’s next? UTA 22km


  • Sunday - Bouddi Coastal Run

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



  • Sunday Runs - All welcome (Glenrock Loop)

  • Sunday Runs - Glenrock Loop



QF’s WITH BENN (quick facts) Janelle Parmenter

QF's with Benn - just some little facts about yourself to introduce yourself to the group   - Favourite Race Experience?

Was my first 1/2 marathon in Melbourne, finishing the event running into the MCG and doing a lap was pretty spectacular.

Favourite race distance? 10km

Race you want to do?  Gold Coast 1/2 as was planned to do that when Covid hit and I would love to do more trails

Best Learning and Running / Training Tip?  That first step

Leaving the house is always the hardest especially on early mornings but once the run done you feel great for it.

Favourite Running Shoes? Hoka speedgoat for trails and nike zoom x invincible for road.

Favourite Session of tWeek? Trails as I’m am introduced to areas I have never been.

Holiday Destination you want to travel to? Maldives

Fun Fact / Something about you? Mother of 3 boys 20, 18 and 14 years old, enjoy a class of wine or Canadian club.

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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