Six Foot Racing and Complaints about Influences

Wrapping up Six Foot Track 2024 !! Taking about false claims from influences, Ned Brockmann and we can a bit dirty talking about Poo on the runs...

BEVE WITH BENN - EP53 - https://open.spotify.com/episode/4a17fP9sYrsRxfhRAbgsOW?si=80a5a6fd6fe946bf

INTRODUCTION - WELCOME

• Intro Song -  Charmless Man - Blur

• Welcome to Beve with Benn Episode 53

• Beer of choice?  -  Victor Ale - Nutters Beer, Communion Brewery 

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

Segments

• Training Talks - 

• Weekly training review - Strava - Training Peaks

• Upcoming Sessions

• Athlete Interview -  Six Foot Track Athletes

• Upcoming Races - Alpine Ascent / Jabalani Challenge

• Running Experiences (Bouddi Coastal Run)

• Socials - 3 Day Bender in the Blue Mountains

• Coaches Corner & Complaints - Ned Brockman - Pausing Watch and Claiming Avg Pace

• Athletes Questions -  How to Stop needing to Poo, During a run  

• QF’s with Benn - Des Huelmo

• Outro Song - Love Resigns - Mall Grab - Newcastle Local

WELCOME - NEW ATHLETES

• Josh Hancock

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 - Glenrock Loop 

RACE RESULTS

SIX FOOT TRACK

• Brett Bancroft - 4:33:08 - 38th

• Colm Phelen - 5:06:37 - 16th

• Melissa Ralph - 6:07:53 - 54th

• Mark Hoult - 5:25:06 - 69th

• Shane Booby - DNF (32km)

• Dan Woods - 5:12:54 - 57th

• Adam Moore - DNS

• Craig Sandy - 6:16:22 - 155th

• Benn Coubrough - 4:28:09 - 30th / 10th

• Shayne Pilgrim - 5:43:02 - 52nd

• Mark Steel - 4:59:19 - 35th

• Carlos Duque  - 5:10:57 - 57th

MALE

1st - James Nipperess - 3:26:58

2nd - Rhett Gibson - 3:38:53

3rd - Chris Lenkic - 3:45:15

FEMALE

1st - Step Auston - 4:02:24

2nd - Kellie Angel - 4:14:26

3rd - Em OSullivan 4:18

RACING CALENDAR 

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

• 6/4 Ridge Didge 

• 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 - SIX FOOT TRACK

Dan Woods

Shoes - nike zegama

Went well - taking it easy to the river

Didn't work - was hoping to run more in black range, but could feel cramp starting as soon as I pushed too much

Overcome - have gels, have tailwind and have a walk. Have triage goals so not all based on the best ultimate performance.

Best part - having my wife and daughter support me, the river crossing and the cow bells at the cottages

Celebrate - yes dinner with friends

Next - getting cyst on knee drained and recovery.

Craig Sandy

Nike ZEGAMA. Feel more comfortable than the Pegasus Trail. They got me down Nellies Glen with no slips.

Being at the start line feeling confident, healthy and ready for the day of adventure. Getting down Nellies with no issue was first priority for a good day . Second priority was get to Coxs river 1hr:48m .

Power hiking was the key for the day, which then allowed for running on the flats and downs.

I was shooting for 6hrs, but started to see that goal not achievable in the last 5KM, the elements had got to me coupled with those steep hills.

Reassessed the goal, now it was finish before last years time of 6h:32m. Kept my mental focus on that time. Plan B I can finish before 7hrs. You got this, Get it done!!!

The aid stations along the way were fantastic, lots of water spray and ice on hand. The finish koooooeeeeee.

Celebrated with Sarah & Amity with wedges and beer.

Next is the UTA TREBLE - UTA11 with my son Benjamin on Thursday, UTA22 with the wifey Sarah on Friday and then UTA50 solo on Saturday.

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 & COMPLAINTS - NED BROCKMAN

ATHLETES QUESTIONS - How to stop needing to Poo during a run

Experiencing the urge to defecate during runs, commonly referred to as "runner's trots," can be uncomfortable and inconvenient. Here are some strategies to help reduce or prevent this issue:

• Dietary Adjustments:

• Avoid consuming large meals or high-fiber foods immediately before your run, as they can stimulate bowel movements.

• Experiment with your pre-run meal timing and composition to find what works best for you. Some runners find that a light, easily digestible meal 1-2 hours before running helps prevent digestive issues.

• Limit or avoid foods and beverages that are known to trigger gastrointestinal distress, such as caffeine, high-fat foods, spicy foods, and artificial sweeteners.

• Hydration Management:

• Proper hydration is essential, but excessive fluid intake before a run can increase the likelihood of needing to use the bathroom.

• Drink fluids gradually throughout the day to stay hydrated without overloading your system before your run.

• Experiment with your fluid intake to find the right balance for your body.

• Pre-Run Bathroom Stop:

• Try to empty your bowels before heading out for your run. This can help reduce the likelihood of needing to poop during your workout.

• Give yourself enough time before your run to use the bathroom if needed.

• Gradual Adaptation:

• Gradually increase the duration and intensity of your runs. Your body may need time to adjust to the physical stress of running, which can affect digestion.

• If you're new to running or increasing your mileage, your digestive system may need time to adapt to the demands of exercise.

• Reduce Stress and Anxiety:

• Stress and anxiety can contribute to digestive issues. Practice relaxation techniques such as deep breathing, meditation, or visualization to help calm your nerves before and during runs.

• Clothing Choices:

• Wear comfortable, moisture-wicking clothing that allows for airflow and prevents chafing. Tight-fitting garments or fabrics that trap heat and moisture can exacerbate gastrointestinal discomfort.

• Medical Considerations:

• If you consistently experience digestive issues during runs despite trying these strategies, consult a healthcare professional. Underlying medical conditions such as irritable bowel syndrome (IBS) or gastrointestinal infections may need to be addressed.

• Listen to Your Body:

• Pay attention to your body's signals during runs. If you start to feel the urge to defecate, don't ignore it. Plan your routes to include restrooms or other facilities where you can stop if needed.

By implementing these strategies and making adjustments based on your individual needs and preferences, you can help minimize the likelihood of needing to poop during runs and enjoy a more comfortable and enjoyable workout experience.

• Next week - post questions in Messenger or FB page

QF’s WITH BENN (quick facts) Des Huelmo

• Favourite Race Experience? Bouddi Coastal Run (first trail race) 

• Favourite race distance? 21km

• Race you want to do? What ever race Peter Storey does next… Wants Pete to be his Shadow

• Best Learning and Running / Training Tip? Be consistent and don’t chase kms or set big targets for total kms, balance it with schedule and lifestyle 

• Favourite Running Shoes? Saucony Endorphin Speed

• Favourite Session of the Week? Speed Session

• Holiday Destination you want to travel to? 

• Fun Fact / Something about you? “QUOTE OFF STRAVA” I don’t run to add days to my life, I run to add life to my days

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