Sometimes it just doesn't all go to plan....
BEVE WITH BENN - EP59 - https://open.spotify.com/episode/7o15GBfgdQUcGF3M4351VH?si=d2de0e69ffcd457b
INTRODUCTION - WELCOME
Intro Song - Come on Come on - Little Birdy - 2005 Big Day Out - McKay QLD
Welcome to Beve with Benn Episode 59
Beer of choice? - Cambodia Draught - Khmer Beverages - (Tastes like a VB)
What happened last week and what's up this week
Segments
Training Talks -
Weekly training review - Strava - Training Peaks
Upcoming Sessions
Athlete Interview - UTA Athletes
Upcoming Races - UTA + Hoka Half Marathon, Noosa Half Marathon
Running Experiences (Blue Mountains Run)
Socials - Sundays Long Run
Coaches Corner & COMPLAINTS - Benn’s failure to introduce people at sessions
Athletes Questions - When is it best to start the taper
QF’s with Benn - UTA Training Blocks
Outro Song - Gerling - Dust Me Selecta
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 Loop
RACING CALENDAR
2024
16-18/5 - UltraTrail Australia
19/05 - Hoka Half Marathon
25/05 - Runaway Noosa Half Marathon
ATHLETE INTERVIEW - UTA TRAINING BLOCK
ATHLETE INTERVIEW - Kate De Rocquigny - UTA TRAINING BLOCK
What shoes wil you wear?
My topos, best decision to change from Altra to these
What went well in this training block?
Got through this training block
Injury free, recovering well from sessions.
Generally feeling ready. The race practice with Lithgow
was a good test.
What hasn’t gone to plan, or something you still need to work on?
Still need to work on my cardio fitness for hill work. Want to get stronger and run more hills.
How have you overcome some of the challenges?
Mindset was a challenge before going into this
Block, lots of excuses to not
do my strength workouts or to pull out of a long run early but have built and pushed through.
What was the best part of the training been?
Thursday morning trail group. What a wonderful group of inspiring runners, also Blue mountains bender weekend was fantastic!
What are you strengths that you think will help you?
The first half of the 22k works to my strengths, long downhill section to pump out some quick ks.
What is your goal for the race?
Would love under 3:45 and the closer I get to 3:30 the happier I’ll be. I’m saying that it’s all race practice and I’m looking forward to it.
ATHLETE INTERVIEW - Linda Minter - UTA TRAINING BLOCK
What shoes wil you wear?
I normally wear Hoka Speedgoats, but having 2 dodgy ankles I’m considering trying Topo Mtn Racer for more ankle stability as well as comfort.
What went well in this training block?
Being consistent with training and Committing to each session
What hasn’t gone to plan, or something you still need to work on?
Rolling my ankles one after the other has interrupted my endurance building progress and my stair and hill training isn’t where I wanted to be.
How have you overcome some of the challenges?
Accepted it and focussed on rehab exercises to get back to running asap Also being around SNL team when I felt down.
What was the best part of the training been?
Going through the hard sessions week after week with a great bunch of people who are so motivated and determined to improve and do the best they can in their races
What are you strengths that you think will help you?
I’m an enthusiastic optimist. I believe I can do what I physically want to achieve.
What is your goal for the race?
Be patient DON’T DNF! Finish strong.
ATHLETE INTERVIEW - Heather Duffy - UTA TRAINING BLOCK
What shoes wil you wear?
Brooks Cascadia 17
What went well in this training block?
Getting up and down Heatons with some consistency.
What hasn’t gone to plan, or something you still need to work on?
Not running as much as I hoped for in Vietnam and Cambodia due to heat, and then coming back with Covid.
How have you overcome some of the challenges?
Taking it easy while still showing up.
What was the best part of the training been?
Seeing everyone putting in the work every week.
What are your strengths that you think will help you?
My mental strength and pacing.
What is your goal for the race?
Sub 21 hours and see Linda finish
SOCIALS
Sunday Runs - All welcome (Heaton Loop)
SNL - UTA Tales & Ales 26th May
COACHES CORNER & COMPLAINTS - Benn’s Failure to Introduce people to everyone at sessions
Yes I know I am bad at this sometimes I forget who has met before
I speak to quiet, and the rest are too busy talking in their own conversations
I’m Shy
Sometimes people don’t like to be singled out in a group
I should just be better
I apologies for those that have felt I have not introduced them properly
Thank you, Nicole for pulling me up and I am sorry if I have offend others
ATHLETES QUESTIONS - When is it best to start the Taper
Tapering for a big ultra-marathon typically involves reducing training volume and intensity in the weeks leading up to the race to allow for optimal recovery and readiness on race day. The timing and duration of the taper depend on factors such as the length of the race, your training history, and individual preferences. However, a common approach is to begin the taper approximately two to three weeks before the race. Here's a general guideline for tapering for a big ultra-marathon:
Two to Three Weeks Out:
Start gradually reducing your training volume and intensity, focusing on maintaining fitness while allowing for adequate recovery.
Decrease the duration of long runs and reduce the frequency or intensity of hard workouts such as speed work or hill repeats.
Aim to maintain consistency in your training routine while gradually decreasing overall mileage.
10 to 14 Days Out:
Continue to decrease training volume, especially long runs and high-intensity workouts.
Maintain regular easy runs to keep your legs moving and maintain a sense of rhythm, but avoid pushing too hard or introducing new stresses.
Incorporate more rest and recovery strategies such as foam rolling, stretching, and adequate sleep to support recovery and reduce fatigue.
7 to 10 Days Out:
Further reduce training volume and intensity, focusing on shorter, easier runs and cross-training activities if desired.
Emphasize proper nutrition, hydration, and sleep to support recovery and optimize race-day readiness.
Visualize race-day success and mentally prepare for the challenges and excitement of the ultra-marathon.
Race Week:
Continue to taper with very light and short runs or rest days in the days leading up to the race.
Focus on staying relaxed, mentally sharp, and well-hydrated as you finalize race-day logistics and preparations.
Avoid introducing any new foods, equipment, or training strategies that could disrupt your routine or cause unnecessary stress.
Race Day:
Arrive at the race well-rested, properly fueled, and mentally prepared to tackle the challenge ahead.
Trust in your training and the taper process, knowing that you've done the work to prepare yourself for success.
Start the race conservatively, pacing yourself according to your race plan and adjusting as needed based on conditions and how you feel on the day.
Remember that tapering is both a physical and mental process, allowing your body to recover and recharge while maintaining fitness and readiness for race day. Listen to your body, trust in your training, and approach the taper with confidence and patience as you prepare for your big ultra-marathon.
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
