SNL Running in Dungog....
BEVE WITH BENN - EP19 - https://open.spotify.com/episode/6rGnFHTTKzHOjM5YP1yvdD?si=73c7eb393fdc4f95
Next weeks Sessions
Refer Training Peaks
UTMB - Sunday Sessions - Barrington Tops - 23rd July
BRISBANE TRAIL ULTRA 60KM RACE
Kristen Sukkar - 9:15:47 - 42nd
Jason Limberiou - 10:58:41 - 66th
Mitch Clark - 9:49:46 - 47th
The Guzzler Ultra
Elephant Trail Race
City 2 Surf
Linda Minter - Lakes 100
What went well? My training and previous race results in the 3 - 6 months leading up to race day. I believe if I have made it to the start line feeling strong and ready to race, then I know Ive done the best I can with things in my control. This enables me to relax and keep the race day jitters at bay.I did a PB for the 50k of 06:57:28. (prev PB being 08:14:18)Tailwind and Maurten Gels What didn't work or went bad? Shoes, socks and shoe inserts Distance between checkpoints Technical trail trip hazardsAngry emotions - This was the first time I had experienced this Heavy Vest First thing I noticed was my right shoe started to feel tight and uncomfortable after CP1 21k). Then the feeling of heat and blisters under my big toe and forefoot. My toes started to feel like they were trying to bust out my shoe. I had also packed 2 and half bottles of extra fluid as next CP2 was 28k away! So I was feeling a bit angry about the extra weight. I then twisted my knee around 45k after toe tapping a long stick on the ground with my left foot and getting it jammed between my shoe and the ground. My body went straight over the top causing a lot pain in left knee. More anger and a negative headspace. How did you overcome the challenge ? I don’t think I did! I tried all my mantras and positive head talk, I tried lots of things. So it came down to acceptance of DNF On reflection, I wasn’t used to feeling angry or accepting the reality I wasn’t to finish. What was the best part of the Event? One of the highlights was when I was approx. 2k off coming out of the most technical, isolated and dark sections, I saw lights bobbing around in the distance and I heard voices and laughter. I thought to myself: What the fuck, thong clapping, high as kite hippies are out here looking for mashies at this time of night!!! Then as they got closer, I could see Linda S, Bobby and Di. They came out to meet me and get me through to the road section. I felt for a brief moment I would be able to finish. The BEST part was seeing Col waiting for me at CP3, then I knew for sure I wanted to go home. I was done. I felt broken physically and mentally. I didn’t want to run anymore, I didn’t want to think anymore.
Barrington Top - Sunday 23rd July
Sunday Runs - All welcome (Barrington Topsl)
UTMB Training Sessions
COACHES CORNER - BUILDING MILEAGE
Managing back-to-back long runs is an important aspect of training for endurance events or when building mileage. It helps simulate the fatigue and recovery demands of consecutive training or racing days. Here are some strategies to effectively manage back-to-back long runs:
Gradual Progression: Start with shorter back-to-back long runs and gradually increase the duration or mileage over time. This allows your body to adapt to the demands of consecutive long runs and reduces the risk of overuse injuries.
Vary the Distance: Alternate the distances of your back-to-back long runs. For example, you could do a shorter long run one day followed by a longer long run the next. This variation helps balance the intensity and recovery demands between the two runs.
Recovery Strategies: Prioritize recovery between back-to-back long runs. This includes proper nutrition, hydration, sleep, and active recovery techniques such as foam rolling or gentle stretching. Pay attention to your body's signals and adjust your recovery strategies as needed.
Pacing: Consider running the first long run at an easy or moderate pace to conserve energy for the second run. The second run can be closer to your target race pace or at a slightly faster pace to simulate fatigue and improve endurance.
Fueling and Hydration: Practice your fueling and hydration strategies during back-to-back long runs. Experiment with different nutrition and hydration options to find what works best for you. This will help optimize your race-day fueling plan.
Mental Preparation: Back-to-back long runs can be mentally challenging. Use these training sessions to practice mental resilience, focus, and positive self-talk. Break down the runs into manageable segments and stay motivated by visualizing your race goals.
Recovery Days: Incorporate easy or rest days after your back-to-back long runs to allow for sufficient recovery. This helps prevent overtraining and ensures that you are ready for your next training sessions.
Listen to Your Body: Pay attention to any signs of excessive fatigue, pain, or injury during or after back-to-back long runs. If needed, adjust your training plan, modify the intensity or duration, or take additional rest days to prevent overexertion.
Remember that everyone's body responds differently, so it's important to find the approach that works best for you. Gradual progression, adequate recovery, and attentive self-care are key to successfully managing back-to-back long runs and building endurance safely.
ATHLETES QUESTIONS - TAPERING
Tapering is the strategic reduction in training volume and intensity leading up to a race or important running event. It allows for recover, recharge, and optimize their performance.
While the exact tapering method may vary depending on individual preferences and circumstances, here are some commonly recommended strategies for effective tapering:
Gradual Reduction: Start the tapering process two to three weeks before the race. Reduce training volume gradually, typically by 10-20% each week.
This gradual reduction helps maintain fitness while allowing the body to recover and rebuild.
Maintain Intensity: While reducing volume, it's important to maintain some intensity in your workouts. Keep some key speed workouts or tempo runs in your tapering phase to maintain neuromuscular efficiency and race-specific fitness.
Long Runs: Preserve the long run aspect of your training during the taper, but gradually decrease the distance. This helps maintain endurance while minimizing muscle breakdown. Aim for a final long run anywhere around 5-3 weeks out before the race, depending on the distance, some 100 milers if can be good to have the fastest or longest run 6 weeks out, so depending on where you are at with your training and the distance of the race, to then be followed by shorter long runs in subsequent weeks.
Rest and Recovery: Prioritize rest and recovery during the taper. Reduce the frequency of hard workouts and increase the number of easy runs. Listen to your body and take additional rest days if needed. Sleep well, eat nutritious meals, and incorporate light cross-training or stretching sessions to aid recovery.
Quality over Quantity: Focus on the quality of your runs rather than the quantity during the taper. Emphasize shorter, higher-intensity sessions that simulate race pace or specific race demands. This helps sharpen your race-day performance.
Maintain Routine: Tapering can bring changes to your training routine, but try to maintain your overall routine as much as possible. Consistency helps maintain mental confidence and familiarity with the process.
Mental Preparation: Use the tapering phase to mentally prepare for the race. Visualize success, review your race plan, and practice positive self-talk. Develop a race-day strategy and consider any logistical details, such as equipment, nutrition, and pacing.
Remember, tapering is an individual process, and what works best for one runner may not work for another. It's essential to experiment and find what tapering method suits your body and performance preferences. It is different for many and each taper can be different depending on the races demands and the athlete.
5 QF’s WITH BENN (quick facts) Erica Pedonese
Favourite Race Experience? Now that’s a hard one ummmm, I’m not sure I can have have just one. The two I am most proud of are 1st half marathon as I did all the training and planning myself and did it under 2 hours I never been able to do that time again getting slower in my old age ! The 2nd would have to be my first UTA 22 , I wanted to show my kids that’s sometimes we have to do things outside our comfort zones even if we are scared and frightened of the unknown!!!
Race you want to do? A marathon not sure which one yet wanted to do one before I was 40 but shit I missed the boat so maybe aim before I am 50
Best Learning and Running / Training Tip? Have fun, enjoy the journey and embrace the friendship along the way.
Favourite Session of the Week? I would have to be Tuesday morning speed sessions.
Fun Fact / Something about you? I lived oversea for a few years and love to travel. Also don’t mind an f bomb every now and then