Six Foot Brief.....

BEVE WITH BENN - EP52 - https://open.spotify.com/episode/2eO6a9R7AXDThMiTo3z7ab?si=b722f3d2bd9943b0
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 -Â 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
Segments
Training Talks
Weekly training review - Strava - Training Peaks
Upcoming Sessions
Athlete Interview -Â 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 Â
QF’s with Benn - Janelle Paramenter
Outro Song -Â Hello - Girl and Girl (Gold Coast Band - similar sounds of 70s rock, the shins
WELCOME - NEW ATHLETES
TRAINING TALK
Last week's training sessions (Strava)
Strava Leaderboard
Training Peaks - SNL GroupÂ
UPCOMING SESSIONS
Next week's Sessions
Refer Training Peaks
Sunday Long Run - Glenrock LoopÂ
RACE RESULTS
Port Macquarie Run FestÂ
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 -Â
Ruby Adams - 5:01:03 - Treble Buster / 2:43:16 21.1km / 1:29:01 - 10km / 48:45 - 5kmÂ
RACING CALENDARÂ
2024
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
SHARON CLOUT
ATHLETE INTERVIEW - port mac treble / Sharon
What shoes did you wear? My trusty Hoka Bondi ‘sÂ
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.Â
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 timeÂ
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 eventÂ
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.Â
Did you celebrate? Yes!Â
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!Â
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!
ELISE TROYER
What shoes did you wear?Â
Asics GT2000
What went well?Â
Pacing was bit more consistent. Â I made sure that I drank regularly so hydration was good throughout.Â
Areas for improvement.Â
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.Â
How did you overcome the challenge?Â
I drank more electrolytes & had an extra gel.Â
What was the best part of the event?Â
Watching Sharon complete the Treble and being able to run the last 5km with her.Â
Did you celebrate?Â
Yes, with a swim followed by lunch.Â
What’s next?
UTA22
FIONA ADAMS
1. Saucony Kinvara ProÂ
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
JANELLE PARMENTER
What shoes did you wear? Nike zoom invincibleÂ
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.Â
How did you overcome the challenge?Â
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.Â
Did you celebrate? Yep a jump in the pool then out to the pub for lunch with a nice cold Canadian club.Â
What’s next? UTA 22km
RUNNING EXPERIENCES
Sunday - Bouddi Coastal Run
Blue Mountains - 22nd March 2024 !!! (8 weeks from event)
TRAINING PEAKS
SOCIALS
Sunday Runs - All welcome (Glenrock Loop)
Sunday Runs - Glenrock Loop
COACHES CORNER - SIX FOOT TRACK TIPS
REFER TO PODCAST
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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