SNL RACE ULTRA-TRAIL KOSCI

BEVE WITH BENN - EP41 - https://open.spotify.com/episode/223Mt55UEHJX1DVT9Gm1jp?si=6c01a38d353843f4

• Intro Song - Unstoppable - SIA

• Welcome to Beve with Benn Episode 41

• Beer of choice? Grifter Brewing CO - Big Sur 6.7 %  

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

Segments

• Training Talks

• Weekly training review - Strava - Training Peaks

• Upcoming Sessions

• Athlete Interview - UTK Athletes

• Upcoming Races - Ultra Trai Kosci

• Running Experiences (Glenrock - Loop)

• Socials - 3 Day Bender in the Blue Mountains

• QF’s with Benn - Katherine De Rocquigny

• Outro Song -   Rain - Aitch

WELCOME - NEW ATHLETES

• Daniel Woods

• Terry Jones

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 Reps

RACE RESULTS

UTK 27km

• Danielle Fleming - 7:03:45 / 41st AG

• Kristen Sukkar -  3:29:02 / 3rd / 25th Female

• Alexandra Richardson - 4:12:50 / 47th AG

• Deb Alterator - 4:55:53 / 4th AG

• Kim Macdonald - 5:21:59 / 42nd AG

UTK 50KM

• Karianne Limberiou - 11:34:35 / 51st AG

• Heather Duffy - 10:40:23 / 11th AG

• Tom Barton - 8:40:07 / 48th AG

• Nikita Bucknell - 8:40:08 / 23rd AG

• Craig Sandy - 9:53:37

UTK 100km

• Linder Minter - 19:18:21 / DNF (Bullocks Flats) 88km

• Jason Limberiou - 12:10:51 / DNF (SAWPIT) 64km

• Benn Coubrough - 12:18:19 - 6th Overall / 2nd AG

• Blake Drew - 16:08:16 / 44th AG

• Adam Moore - 16:43:54 / 21st AG

• Jeremy Rankin - 17:17:44 / 8th AG

UTK 100 Miles

• Joseph Mitchell - 27:47:33 / 6th AG / 38th Overall

• Tom Kingsley - 25:30:06 / 4th AG / 27th Overall

• Rosie Davies - 34:36:19 / 4th AG

PORT STEPHENS 1.5km Ocean Swim + 10KM RUN 

• Linder Stanborough - 35:16 / 1.5k Ocean Swim / 10km - 49:52 / 1st Overall  

RACING CALENDAR 

2024

• 17-18/2 Tarawera Ultra Marathon

• 24/2 Snowy Mountains Ultra

• 3/3 Runfest Port Macquarie

• 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 Marathon

• 7/4 Mt Solitary Ultra

• 7/4 Hill 2 Harbour

• 21/4 Newy Marathon

• 16-18/5 UltraTrail Australia

ATHLETE INTERVIEW

LINDA STANBOROUGH - POST STEPHENS 10KM + OCEAN SWIM

What shoes did you wear?

None for the swim

New Saucony endorphin 

What went well? 

In the swim the hole stretch I wasn’t getting kicked and it’s easier to swim along the shore and know where you are going

For the run keeping heart rate pretty steady so I had something in the bank for the finish 

What didn't work or went bad? 

The start of the swim it was hectic with everyone swooning in and my goggles got knocked off.

Also got arm chafe. 

Run was good no issues

How did you overcome the challenge?

Let people pass and breaststroke a little to get breath back then carried on.

Will live up next time!

What was the best part of the event? 

The location for the swim is perfect and the weather was good for swimming

The run was also in a great spot and the recovery was awesome they had zooperdoopers and ice cream!

Did you celebrate?

Yep I went and bought some dresses at the markets near the run

What’s next?

Newy marathon

ATHLETE INTERVIEW - 27km + 50km + 100km

ATHLETE INTERVIEW -  DANIELLE FLEMING 27KM

What shoes did you wear? Hoka challengers

What went well?  Nutrition and leg strength 

What didn't work or went bad?  Ran out of water before the climb 

How did you overcome the challenge?  Took my time and scanned water off other runners 

What was the best part of the event? Oh the hill for sure  only because people were so kind and helpful 

Did you celebrate? Dinner with my girls at the pub 

What’s next? Tarawera 50

HEATHER DUFFY - 50KM

What shoes did you wear?

Brooks Cascadia 17

What went well? 

I got up those climbs!

What didn't work or went bad? 

Negative headspace at the start, nutrition went out the window after the first climb, ran out of water on both climbs. 

How did you overcome the challenge? 

Just accepted and allowed myself to hate the start, because I knew it would pass. 

Rationed my water until next aid station. 

What was the best part of the event? Scenery. 

Did you celebrate?

Not really. Just happy to finish - it was tough. 

What’s next?

Work on my technical running and then UTA - haven’t decided on 50 or 100 yet 

ALEXANDRA RICHARDSON - 27KM

What shoes did you wear? My ASIC Trabuco’s and Le Bent socks - not one blister or any rubbing!

What went well? Pretty much everything. Was really lucky to have a good run from weather conditions to nutrition and hydration all going to plan. We finished before it got too hot and were spared the storm!

What didn't work or went bad? Fell twice but luckily had a soft landing each time. Also ran out of water a few km’s out from the 2nd aid station, so should have filled my spare bladder up for that 15km section. 

How did you overcome the challenge? I knew I would be cutting it fine so I finished my Fixx sachet and had a couple of chews before I hit the hill so that I could get energy in before the climb and just grind through. Left enough for a few sips towards the top. 

What was the best part of the event? It was great to put everything into practice and the scenery was spectacular, but for me it was mostly cheering on others over the line and seeing them finish. It was really inspiring (and very bloody emotional at times). 

Did you celebrate? Dinner at the Thredbo pub and bought my first event buff  

What’s next? TUM50 in Feb - can’t wait.

NIKITA BUCKNELL - 50KM

What shoes did you wear? Topo ? (I think ha ha ha ha - I got them off you the other week)

What went well? Stairs went well and I felt like the training I have been doing with step ups etc really played into this.

What didn't work or went bad? My hydration really didn’t go well. I drank all my water at lest 4km before the aid stations and I really struggled with feeling thirsty. I struggled with the descents as well with the pressure on my ankle and just not being able to move down well and this affected my time with that.

How did you overcome the challenge? I just had to slow down and surrender to the race - I couldn’t change how my ankle was holding up so I just had to accept and understand I wasn’t going to get the time I wanted but that I was going to finish regardless.

What was the best part of the event? Meeting and chatting with the other runners. Always love to hear about other peoples running experiences etc.

Did you celebrate? We did not - home to compression boots and sleep before getting ready to crew and pace joe.

What’s next? Tarawerra 100km!

KRSITEN SUKKAR - 27KM

What shoes did you wear? Innov-8 Trailfly G270’s. I chose those over my Hoka Speedgoats because they are better on more technical trails, I find the Speedgoats better for longer trail runs when I need a bit more cushion. 

What went well? Nutrition worked well. The 27km didn’t have a drop bag and the aid station doesn’t supply Spring Energy gels or LMNT electrolytes, so I carried an extra soft flask of LMNT just in case it was hot, which I ended up needing and all my own gels.

What didn't work or went bad? I was in a bad headspace at the start of the race. I didn’t really want to be there. I just wanted to get the race over with so I could get back home. My daughter had her School Christmas Carol concert that evening and they were doing a dance routine. Deep down, I knew I was going to miss it, but I really wanted to try and make it back in time. I was grumpy at the start of the race and pushed hard trying to overtake people, which was hard on the narrow single track, which only made me more frustrated. It wasn’t until around the 8-9km mark when I started to relax and accept, it is what it is, and then I finally settled into a good rhythm running and started to enjoy myself. I’m pretty sure the race photos will paint that extract picture, I didn’t look at the cameras at the start, I had my head down and didn’t smile. The second half of the race I was all smiles.

How did you overcome the challenge? It took a while, but I finally relaxed and stopped fighting myself. 

What was the best part of the event? The view from the Eagles Nest was amazing. Plus, there were some lovely people I ended up chatting to during the race, they were really positive people. 

Did you celebrate? I had a pie and chips for lunch after the race. Saturday, I spent the morning in the pool my kids and then had a bbq lunch (with beers of course), and had a lovely relaxing day with my family, keeping cool despite the heat. 

What’s next? Enjoy some family time over Christmas, then focus on the Buffalo Stampede Grand Slam in March.

TOM BARTON - 50KM

What shoes did you wear?

Brooks Cascadia 16s. 

What went well? 

Got a good start felt okay for 30km

What didn't work or went bad? 

The climb to Eagles Nest and the back half of the run was awful. 

How did you overcome the challenge?

A couple of tears were shed and a whole bunch of grit and determination. 

What was the best part of the event? 

The atmosphere and support on course and at the end was fantastic. Seeing my people got me over the line. 

Did you celebrate?

No really. I helped crew for my mate doing the miler. Paced the last 18km with him. 

Also, I celebrated with getting Covid. 

What’s next?

Lots and lots of rest. It’s been a couple of big years. I want a spell for a while.

ADAM MOORE - 100KM

1. Saucony Xodus Ultra

2. First 40km I felt was really well paced and felt good. My crew was also amazing, knew exactly what I needed at each CP

3. The heat from 40-50km and then between 70-88km was really tough. I struggled with nutrition and keeping up with tailwind so it was a hard slog. Much tougher course than I expected also.

4. Just kept trying to push through. Walked long sections and tried to maintain a rhythm. The rain helped cool things down as well (was good until it started pouring!)

5. The beautiful scenery, I’ve only ever done UTA100 so was good to do a different 100km event. Running with some mates and crossing the line together with one of them after having done a lot of the course alone.

6. Yes! A nice afternoon at Jindabyne brewery with a few beers and lots of food

7. Rest, recovery and then 6 foot track in March

DEB ALTERATOR - 27KM

What shoes did you wear? Oh my Hokka torrent 2.   I want to buy a wardrobe full of them 

What went well? 

Listening to coach and those that have done UTK before.  Thanks @linda 

The weather gods were also kind to the 27 klm.  A little rain and cold at the top but overall very kind to us 

What didn't work or went bad? 

Food at the first checkpoint.  Tummy rolled and then I had to line up for the portaloo    

Oh and those step’s down.  Wow.  But you have to laugh and sing a song 

What was it in particular? Who knows but that is a new life lesson    Just gather that little personal strength and look around to see who needs additional support and provide it to others      You get so much from others around you when you try and show positive energy 

How did you overcome the challenge?

Just grabbed some watermelon  and then took a positive thought from Steve    “Go out there and have fun.   Laugh and give me a kiss “ 

What was the best part of the event? 

Chatting to so many other participants on the climb and giving them some positive thoughts ….. zombies are after us so we had better get up this bloody hill!!!

Did you celebrate?  The first thing was a coke … I don’t normally drink coke but it went down so well 

Oh yeah.   A shandy and a MacDonalds ice cream    

What’s next?

Good question.  It was meant to be New Zealand but we might be in Korea.   Ideas ?

KIM MACDONALD - 27KM

What shoes did you wear? Hoka Speedgoats

What went well?  I could still run to the finish line after the steep stairs down so i was happy with that.

What didn't work or went bad?  Tummy was a bit funny from 15km. Should have had fuel before the big climb.

How did you overcome the challenge? Bathroom stop at Eagles nest lol

What was the best part of the event? Getting up the killer hill to Eagles Nest- loved the views up there it was my favourite part!

Did you celebrate? Had a pub feed! 

What’s next?

Nothing as yet  Probably something at UTA

RUNNING EXPERIENCES

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

• TRAINING PEAKS

SOCIALS

• Sunday Runs - All welcome (Glenrock Loop)

• Sunday Runs - Heaton Gap Loop

QF’s WITH BENN (quick facts) Katerine De Rocquigny 

Favourite race experience - probably my first half marathon, back in 2015 at NewRun I’d never run further than 15k before and I ran it non stop even up King Edward park.

Favourite distance prob the half but then I haven’t done further yet. 

I want to do 6ft track Marathon- I’ve hiked it 5 times, feel like I should run it now.

Best tip is go slow to go long.

My favourite shoes are my Altra Superior 5 trail shoes

My favourite session is a long slow Sunday run to just stuck into a headspace to get some thinking done.

I want to travel to Spain and do the Camino

Fun fact- I  have had a bucket list since I was 20 and have completed over 100 things from it since then.

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