Coast to Kosci energy focus by Benn Coubrough

Benn took 1st place with a time of 27:42:56

Since the announcement in July 2024, the focus was shifted all in for C2K. It was going to be the longest distance I had run in a race. Seeking a time faster then I had achieved at UTMB with around 26-27 hours. This is what I thought the race would be won at looking over the past 4 years and who was on the list of competitors.

My training consisted of building the volume to 150-170km per week, continuing 2 strength session a week with a combination of focused strength and loading on the legs as well as some mobility and functional strength that my body needs to be able to be consistent and able to handle the load from the type of training I do. Two sessions per week, based on speed for one to help develop my leg turn over and mechanics for efficiency and build up my threshold. The other a more strength-based session involving hills and threshold. These sessions were regularly combined in a long run that a specific purpose of on a route with the goal to simulate the type of terrain and course of the C2K. I also had a long run to finish the week that would be on tired legs from the load of the week and those session would build as the weeks went. I included double-run days to help build the volume and load but most of these were aerobic and helped flush the legs out and prepare for the next session or recovery from the previous.

My gear that I had planned was much the same as well

• Fractal SNL Cap
• Fusion Tempo Race Tights
• Fusion Tempo Race Singlet
• Fusion Sli Race Shirt
• Fusion Race Socks
• Salomon S/Lab Genesis (start – 100km)
• New Balance SuperComp Elite V4 (100-200km)
• Saucony Endorphin Pro V4 (200-Finish)
• For back up I had the Salomon Pulsar 2 / Saucony Endorphin Speed and Brooks Glycerin Max

My plan for fuel for the race, as always is heavily based around Tailwind. I practiced different amounts per hours in the training to practice and get my gut used to having more calories and a strong formulation per hours, with sometimes 3 or more scoops of tailwind per soft flask. As I was going to be running for more than 24 hours, I was going to have to get used to taking on a lot of fuel and calories, but keep them simple. Firstly, because I prefer it that way, and secondly, it’s easy for my crew and they don’t have to prepare too much.

I had a couple of other options to use for something solid as I didn’t know if I was going to have a craving for anything either. So, I had the following:

• Banana Bread + Bananas
• Cliff Bars
• Precision Hydration Crews
• Coke + Red Bull
• Water + Mineral Water
• Tailwind – Mandarin / Watermelon / Tropical (2 x non caf and 1 x Caff
• Tailwind Recovery this was for after 160km (20-24hrs) and After
  
• Plan for Tailwind was to start with 2 Scoops per 30-40mins (Non- Caff)
• After 80km 2 x Scoops non caff + 1 scoop caff tailwind
• After 180km 2 x scoops caff tailwind + 1 scoop non caff
• Red Bull @ 100k – 160km – 200km
• Coke from 200-240km
• Solid food / Chews every 40-60 mins for the extra calories
• The other piece was my Anti-Fatigue tabs, taking every 2 hours to help avoid cramps and muscle breakdown

I was lucky to have a crew featuring my wife and close friends / training partners. Nicole being crew chief. Ben and Brooklyn Darcy who would be pacing and crewing, Dillon was on crewing duties and would see how his foot was to be able to pace. Nikita was going to jump in and pace from 180km. Ben paced Big Jack and from Sunset or roughly 130-160km, Brooklyn Paced from 160-180km. But it’s a long day so there was always going to be changing depending on how everything was travelling.

We arrived in Eden on the afternoon the day before the race, it was pretty relaxed during the week and I was happy with my build and training. The only thing that let me down was the fact I hadn’t banked any extra sleep and hadn’t been getting much sleep the days leading in, just busy with work and tyring to squeeze 5 days into 3. But I was excited, ready to race and ready for the challenge to step up. Was only to be flexible and didn’t have anything set in stone, knew I had to adapt to anything during the race. Set the race plan for the crew to follow, the ute was all set up to make it easier for the crew to get organised and they all had a list of what was needed and what to do in any situation.

I had planned to get out with the front pack, stay in control and stay relaxed. From there, I wasn’t worried about leading or what anyone else was doing, I just wanted to make sure I was relaxed and didn’t feeling I was racing or working too hard in the first 100km or so.

The beach start was surreal with the ceremony and seeing the runners and their crews.  I gave Nicole a kiss and a hug and thanked the crew for all that they had given up for their time over adventure. We took off. There were about 5-6 of us all running together for the first 10k, until we hit the road and the first little climb, and it split up a little. Allie then just got rolling on the road and then Rob just blew down the hill and was running fast, faster then what wanted to go this early. By the time we got into the first checkpoint at Towamba Public School, I was in third place, Rob had a good lead and Allie was just ahead, I was feeling good and just had Tailwind with me, had 2 bottles and just swapped them out. On the way to Big Jack, passed the Phone Booth at Rocky Hall and the temps were getting hot. I could feel the sun beaming down on me, and I was having more water to keep hydrated with the Tailwind.

Big Jack at 50k, picked up Ben for pacing and he had my extra bottles. Rob was well ahead and myself, Allie and Kay all left the same time, but they both pulled away on the climb. I was not feeling great, head was spinning and I was lightheaded. Started to try and take on more fluids to see if it helped and that’s where my troubles started. As per plan, Ben had grabbed 4 bottles, 1 water and 3 bottles of tailwind with 2-3 scoops in each. It was 30 degrees + at this stage and was trying to cool myself down and went through 1litre of water and then only had the 3 bottles of tailwind and I just went through those in the 50 mins. 3 bottles of tailwind which was roughly 600-700 calories and by the time I reached the top my gut was so bloated and had stomach cramps I couldn’t take any nutrition, so just had ice and water to cool be down.

I had experienced this before so I knew how to manage it and its only 60k into the race, still a long way to go. So I just started consuming water for the next 10km until I reached Cathcart 70km in to the race. It was Hot, so had ice and water to keep cooling be off, was close to Allie and was in awe of how smooth she was moving along the dirt road, and Kay were still ahead but they were not too far away. The change of plan with nutrition was to have the PH Chews for calories every 30 mins and water to keep my gut settled, I was still bloated and had cramps for the next 20-30 odd kms. At about the dead tree, 100km into the race I had a can of coke for more calories and in to hope to further settle my gut and by them I could feel the bloating release and my gut had stopped sounding like a beating drum !! Because of the gut issues and lack of calories the crew were meeting me every 2-3k to make sure I was cooling off and getting water in.

Arriving at the Hwy and getting off the dirt road 110k I met the crew and changed my shoes (NB SuperComps), Had a Red Bull. I was only stopped for about 90 seconds. Had overtaken Allie and Kay as 5 mins ahead.

Had to catch myself after a few hundred metres as the SuperComps had be springing down the road @ 4:30 pace, so quickly settled down at was sitting on about 5:20 pace. Wasn’t too long and had caught up to Kay and moved past, was felling better and legs were good, the gut ha settled and started back on my tailwind. Just had to let it all settle and the gut was fine.

The sun was setting and Kay was still just behind with Cassie and Allie not too far behind. I had heard Rob was still ahead but not moving the best, the heat of the day had got to him I guess But wow what guts it took to go out that hard for a sub 26 hour in + 30 degrees, hats off to him.

I could see Matt Pilleys & Nick Bamfords crew pulling up past be every 2-5km, so I knew they were about 15-25 mins behind and I was moving ok so wan’t too worried. The girls though, wow how they moved on the roads, guess the track running makes it look so easy.

But this time I had Ben Darcy with me pacing. The crew had continued to stop every 3k, just to check in and top on anything, but it was just such a good lift to see them. I mean the whole day, everyone’s crew were amazing. I saw Allie’s and Cassies + Kay crew the most and they were so good, the cheers and support was amazing!!

Arriving at Dalgety with Kay just behind, again didn’t stop for long was in and out within 60 seconds, Shane Booby had travelled down to see me at the checkpoint as well, so was awesome to see a friendly face and appreciated the efforts. Left the checkpoint in second and Ben and I were ticking along well now in the dark and it was amazing just to be out on the road with all the stars around you. The earlier section watching the sunset with the windmills and open countryside, makes the race so special and your just lucky to be about to race on these roads. Bonus we saw a shooting star as well.

Reaching 100 miles now and word was that we were not far from Rob. But Cassie was like road runner on the road and had crept up behind. Brooklyn jumped in to pace Bukalong, which is a steep 3k climb and we pulled away from Cassie, was running / hiking up and felt strong climbing, which gave me confidence getting closer to Jindabyne. Brooklyn did a great job as well, was good to change pacers, different chat and was motivating to have him along as Brooklyn is only 16 and he such a great young man, nicest kid, well his parents are a great example.

Heading pas the Station Hotel, not far out from Jindy, Cassie again flew past glide along, so smooth. 183k @ Jindy hitting the checkpoint and this was the longest stop, 2:30 mins, Got out for the singlet and applied more body glide, my arm pits were red raw, throwing water and ice all over me earlier had wiped away and had chaffed pretty bad. So being about 1am, put on a shirt, down another Red Bull and had grabbed a cliff bar on the way out just behind Cassie. This was the first solid food I had had all event,  20 hours into the race. 1k out of Jindy we passed Rob, wow he held on for so long, congrats again Rob, truly an amazing effort.

Nikita had now exchanged with Brooklyn and again had a lift with a new pacer. Ready to tackle the climb together, Nikita was full of energy which helped as I had started to get a little tired. Put the music on which has some random songs and we lots of random conversations, as you after 21-22 hours of racing. The climb started to takes it toll though and I was feeling a little tight headed, the kms seemed to linger and each km felt like 2.

Meeting the crew on the base of a climb not too far from Perisher could see Cassie’s head torch and I had can of coke and a no doz. It was approaching sunrise and we had hit a high with under 40 km to go, Rob and Brenton were on side of the road broadcasting the commentary and Just cresting the hill we overtook Cassie. My legs turned on and effortlessly started monitoring down the hill on the other side down the bottom there were about 5 crew cars waiting and expecting to see Cassie had then realised it was me and to make a bit of a statement and to show there was still plenty of energy in my legs. Charged down the hill under 4 min pace, dropping Nikita and past my a crew as they were not expecting me to come over first. Was now for the first time in the race at 210km.

Now all I had to do was continue moving forward and was still moving well on the climbs I had started to add more caffeine in the system with slips of coke with the caffeinated Tailwind. Hitting Perisher @ 214km. Dillon had jumped in for a few kms to pace and just had to keep powering through. Wasn’t looking back was just focus on one step forward.

The sun had risen and there was a chill in the air but I didn’t need to cover up or put on any gloves, think the adrenaline was pumping the system, still taking on the the tailwind consistently. Just out of Charlottes Pass I was getting a bit of pain in the top of my foot from the SuperComps, just the angle of my foot from the climb and I was going to change shoes anyway, so we stopped quickly to change into the Saucony Endorphin Pro V4, softer upper and relieved the pain from the top of my foot.

All day the crew had be blasting music as they drove past, playing some of my favs, Tool, etc some good old classics. We were all buzzing as we reached the carpark, Ben had really got me to dig deep and run up the last climb into the carpark. The crew were busy getting the gear ready and met Nicole as we continued through the checkpoint out to the summit, Rob had joined as well and was asking about the race and how I was feeling. I was fluffing about a little and had no idea how close the girls were behind. I said this last 20k is going to feel like forever, Rob, and quote said, “no, this is the best part. It’s time to relax and just enjoy it with the crew.” Haha well that was far from what happened.

I was running along, had dropped Nicole off and Brooklyn, Nikita and I headed up, Then Dillon came up and said the Allie and Cassie are coming. I didn’t look back but I just stepped up a gear. We were working together, using poles as markers, Running 2 poles and walking the next. I was really hurting and didn’t think I had it in me at first. But I triggered me. I was not done, I can’t let it slip. Wasn’t going to let the team down. So Dillon was challenging me to push and it just got easier, I would try and run longer each time and then we past the hut and on the new grated path to the summit I ran all the way hit the mount as the team were pretty spend try to keep up and had to take a photo from a distance.

As I started to run back down. There was Allie and her crew. Gave each other a high five and we continued. We regrouped and made of way back down and poor Brookyln missed the summit as he went back to get fluid as we had dropped Ben, we was double packed and had pretty much run 70k. We were all moving pretty good down, about 5k to go there is a bridge with a rise and we decided to walk and with the poles and drink some coke for the final push. But as I slowed and turned there was Allie again about 100-150 metres away. Said F*** this and just took off. All I head was Ben say to Brooklyn you have to go with him. I took off running about 4:30 pace, Brooklyn had caught up and the rest of the crew were dropped. Was asking Brooklyn for updates to see if she was chasing or if he could see Allie, but I had pulled away. Hit the 4km marker, 3km marker, still holding 4:30 pace and told Brooklyn that he had to go ahead to tell them I was close to the finish, but the poor kid was spent and said he can’t run any faster!

I still felt good enough to hold that pace and I knew we were close so I didn’t have to push any hardre so we held that, 2k, 1k left! Was looking for Nicole but then saw Rob Mason cheering on the path and darted back down to pass on that I as finishing. Past Allie’s crew as they were cheering and around the corner to see Mickey & Greg with the finishing tape. Had visualised crossing that tape in first place for a long time and to actually achieve it I was shocked, thrilled, too many words to describe the feelings. Gave Nicole a hug and a kiss, we did it !!

I jumped aside quickly as said Allie wouldn’t be far behind. They didn’t know who was going to cross first as it was so tight and Allie was moving so well from the carpark.

They tried to get a team photo but it was only myself Nicole and Brooklyn at the finish, the rest had been dropped in the last 5km. Just as Cassie and her team finished, Dillon, Ben and Nikita came across. What a team. Dillon really pushed me on the way to the summit and helped me draw the energy needed to hold out.

We finally got that team photo. So proud of the team, they were great all race, gave me what I needed, pushed me, adapted to changes and the weather, stayed awake and I wouldn’t have been able to achieve the victory of Coast 2 Kosci.

Special thank you to Nicole my wife for all the time she gives me to training, working all day and coaching before and after. Understanding each other and allowing each other to do and be who we want to be.

Dillon, Ben, Brookly, Nikita and Shane. Giving up your time for me, help me push and challenge my limits, can’t thank you enough. The whole Stroke No Limits Coaching team, SNL wow this was not just me but, a ‘we’. There is no I in team, there is an I in Win, and that’s what we did!

Thanks to all my supporters on socials, enjoyed the journey, all the messages and works meant a lot!

Thank you to Footmotion for all the support, Fusion, Perskindol, Tailwind, Salomon, Suunto and One Tribe Fitness. Nick @ Movement Matters. Everyone that was huge park of the achievement.

Just in case you through that 240km was enough, and the biggest race in Australia, I’ve thrown my name in for Moab 240 miles and I guess we are heading to Moab for October 2025, and yes Nicole I planned it perfect, the day after our first wedding anniversary!