With each New DAY
BEVE WITH BENN - EP32 - https://open.spotify.com/episode/6vTAZ1ZsCcIeVrBeHmypAJ?si=b43ab6e047f24790
A new day, a new adventure awaits..... New day to start again, do it again, or a new challenge, new problem, another day to battle through... But it always starts with a new sunrise, a beginning to learn and grow from the previous day. A new day to not get through. But to get from the day. What are you going to take from the day to make the next day better. The mindset of growth. Growing and developing yourself continuiously. We get stuck in a routine, flowing from day to day, week to week.
Try and stop for a moment and access, plan the day, the week to get more from the days, the weeks. Organised is a good way to be able to get more done in a day, a week. But flexibility as well. Things pop up and you well need to adapt and adjust. So don't be set in your way. Be open, flexible, bend to your surroundings to get open and change...
Recap from that happened this week in the POD....
Kristen Sukkar - 3:42:29 - Negative splitting the second half of over 5 mins !
22/10 Beach 2 Brother
28/10 Great North Walk Ultras
11/11 Bouddi Coastal Run
18/11 Mt Stromlo
26/11 Central Coast Running Festival
25/11 Alpine Challenge
1/12 Coast 2 Kosci
7/12 Ultra Trail Kosci
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 - CCC - Mark Hoult
21:04:17 - 768TH - CAT RANK - 86TH - GENDER RANK 631ST
Q/ Was I nervous before the race? Yes, very but I tried to contain it by having a rest on the bus ride to the start and being around friends.
Q/ What shoes did I wear? I wore Hoka Mafate UTMB edition shoes. Didn’t need to change them at all. Very comfortable throughout the race.
Q/ what did I think of the start. I absolutely loved it, running through the street with the crowds was electric.
Q/ What was the hardest part of the race? The hardest part was after coming into Trient knowing there was a massive climb out in the dark on a technical trail while battling tiredness. I overcame this by getting a good amount of nutrition and 5 minutes of sleep.
Q/ what did I enjoy most about the race. The amazing views, the atmosphere, the crowds but most of all the support from my crew Melissa, the Australian crew suporting the other Australians racing and friends from home sending messages of support.
Q/ What did I use for nutrition and was I happy with the result. I used tailwind, coke and the food at the aid station. It worked perfectly.
Q/ is there anything I’d change about the race. No I enjoyed every moment even when struggling I still enjoyed the experience.
Q/ what did I do after the race/recovery. Has a beer and enjoyed the atmosphere of the other runners coming home.
ATHLETE INTERVIEW - Melbourne Marathon - Kristen Sukkar
What shoes did you wear? Hoka Rocket X
What worked well? Race plan, shoes and nutrition.
Race plan - was to start slow and build. It was hard sticking to 5.30 pace with everyone ever taking me. It got to a point (around 6km) where it was taking more effort to slow down, so I figured I’d increase to 5.15’s so long as I could maintain a heart rate of 150. I then ran comfortably at that pace until around the 20km mark and decided I could go a little faster, so aimed for around 5km pace. I was still feeling good at 30km so decided to do another serge and run a bit faster. I was going to serge again with around 3km to go, but my hammies started to feel a little crampy so I decided to just maintain my pace, however as soon as I entered the MCG the energy in there was electric and I sprinted to the finish.
Nutrition - I mostly used my own gels - Spring Energy, but picked up a couple of the Maurten gels too.
Shoes - I tried the Hoka Rockets and they felt great! They are quite snug and I prefer a bit more room in the toe box, to spread my toes, but I love the carbon plate and they are super light.
What didn't work or went bad? My socks, I got a blister on the inside of my big toe. Next time I’ll wear my injinji socks instead. Also, I didn’t overly enjoy the Maurten Gels, they are too sweet. Next time I’ll take more of my spring energy gels instead.
How did you overcome the challenge? I tried to move my big toe so it wouldn’t rub, which is hard when you’re running. In regards to the Maurten gels, I only had two of them, so it wasn’t a big issue.
What was the best part of the event? Finishing in the MCG, it was amazing. I’m definitely doing Melbourne Marathon next year!
Did you celebrate? Not yet, I’ll have a glass of wine on my flight home tonight.
What’s next? I’m doing the Bondi to Manly Ultra relay with some of the girls from the Sydney group, in two weeks. But, my main focus is UTK27.
Blue Mountains - 22nd March 2024 !!! (8 weeks from event)
Sunday Runs - All welcome (Glenrock Loop)
Sunday Runs - Heaton Gap Loop
COACHES CORNER - Managing Training Load after races
Managing your running training load after a big race is crucial for recovery and injury prevention. Here are some best practices for effectively managing your training load post-race:
Immediately after a big race, focus on active recovery. Engage in low-impact activities like walking, cycling, or swimming for a few days to keep your muscles active without adding significant stress.
Rest and Relaxation:
Allow yourself to rest both physically and mentally. Take a few days off from running and use this time for extra sleep, stretching, and relaxation.
Nutrition and Hydration:
Continue to prioritize good nutrition and hydration to support recovery. Consume a well-balanced diet with an emphasis on nutrient-dense foods to aid in muscle repair.
Listen to Your Body:
Pay close attention to how your body feels. If you experience pain, excessive fatigue, or signs of overtraining, give yourself more time to recover.
Gradual Return to Running:
When you do resume running, start with easy, short runs at a slower pace than your usual training speed. Gradually increase your distance and intensity over a few weeks.
Include cross-training activities to maintain cardiovascular fitness while reducing the impact on your legs. This can also help prevent post-race burnout.
Stretching and Mobility:
Incorporate regular stretching and mobility exercises to maintain flexibility and reduce muscle tightness.
Reintroduce strength training into your routine to build muscular strength and stability. This can help correct muscle imbalances and reduce the risk of injury.
Regular Massage and Self-Care:
Consider getting a post-race massage or using foam rollers and other self-myofascial release techniques to reduce muscle soreness and improve recovery.
Set New Goals:
After your big race, reassess your running goals and plan your next steps. Having new goals can provide motivation and structure for your training.
Implement periodization in your post-race training, cycling through phases of base-building, intensity, and recovery, just as you would during regular training.
Include regular recovery weeks in your training schedule to allow your body to fully recover and prevent cumulative fatigue.
Consider consulting with a coach or sports physiologist to evaluate your performance and recovery and help you plan your training and racing schedule.
Add variety to your training to keep things fresh and fun. Explore new routes, terrains, and types of runs to prevent burnout.
Mindfulness and Mental Health:
Pay attention to your mental well-being. Running is not only a physical activity; it also has a significant impact on mental health. Practice mindfulness and stress management techniques.
Incorporate Races Sparingly:
Give your body sufficient time between big races to recover and rebuild. Rushing into another intense race can increase the risk of injury and burnout.
Remember that everyone's recovery timeline is different, and it may vary depending on the intensity and duration of your big race. Prioritize patience, self-care, and gradual reentry into your running routine to ensure a successful and sustainable post-race recovery and training plan.
ATHLETES QUESTIONS - What is the best way to develop my technical trail running ability
Developing your technical trail running ability requires a combination of training, practice, and skill-building. Here are some steps to help you improve your technical trail running skills:
Start with a Strong Foundation:
Build a solid base of general fitness by running on easy trails and roads. This will improve your cardiovascular fitness and endurance.
Choose the Right Terrain:
Gradually progress to more technical trails. Start with easy, well-groomed paths and then work your way up to more challenging and technical terrain.
Work on Your Balance and Coordination:
Engage in exercises that improve balance and coordination, such as yoga, agility drills, and proprioceptive exercises. These will help you navigate uneven and rocky terrain more effectively.
Practice Uphill and Downhill Running:
Uphill and downhill running on trails require different techniques. Practice both to build strength and agility. Uphills require power and endurance, while downhills require good foot placement and control.
Learn Proper Foot Placement:
Pay attention to where you place your feet. Focus on finding stable footing, avoiding tripping hazards, and making efficient strides.
Study Trail Running Techniques:
Watch videos, read books, and seek advice from experienced trail runners. Learning proper techniques can help you navigate tricky sections and improve your efficiency.
Hone Your Descending Skills:
Technical descents can be challenging. Work on your downhill technique, which may include short, quick steps and the use of your arms for balance.
Train on Similar Terrain:
Whenever possible, train on terrain that mimics your target race or trail. This will help you get used to the specific challenges you'll face.
Include Strength Training:
Incorporate strength training exercises into your routine to build muscular strength, especially in your legs and core. This will provide greater stability and power on the trails.
Learn to Read the Trail:
Train your eyes to scan the trail ahead and anticipate obstacles. Being able to read the terrain and make quick decisions is crucial for technical trail running.
Practice Hills and Elevation:
If your goal is to run races with significant elevation gain, practice running uphill and downhill on steep terrain to build strength and confidence.
Work on Mental Toughness:
Technical trail running can be mentally challenging. Develop mental toughness and stay focused on the trail to avoid losing confidence or becoming discouraged.
Join a Trail Group:
Running with a group can be motivating and provide an opportunity to learn from more experienced runners.
Be Patient and Consistent:
Improving technical trail running skills takes time. Be patient, stay consistent with your training, and keep pushing your limits.
Always prioritize safety. Carry essential gear like water, snacks, a map, and a first-aid kit, and let someone know your plans before heading out.
Remember that improving your technical trail running skills is a gradual process. It's important to listen to your body and progress at a pace that's comfortable for you to avoid injuries. Tailor your training to your specific goals and the terrain you plan to run on.
QF’s WITH BENN (quick facts) Sharyn James
Favourite Race Experience?
AAA 25km race, running to the top of Australia/Kosciuszko summit.
Favourite race distance?
25 - 30km
Race you want to do?
Shotover 30km South Island NZ
Best Learning and Running / Training Tip?
Recovery/Rest is an important part
Favourite Running Shoes?
Favourite Session of the Week?
Long slow run
Holiday Destination you want to travel to?
South Island NZ
Fun Fact / Something about you?
I didn't start running till my mid 40's, grew up sailing in Lake Macquarie
OUTRO SONG - Rattling the keys to the kingdom - Hilltop Hoods
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