Megalong Valley to Alum River & Return

A lovely 3 degrees at 8am when I headed off towards Alum River.
Going down hill straight off and through the cattle grids and farmlands of the Mcgees homestead. Those rotten ladders to climb the fences are the worst part about this section plus the boring farmland. I also had to contend with a few steaks not wanting to move from the track going there and back.

When I climbed the fence into the single track bush section I felt a lot better as the feel was like I was really in the bush now. The early morning bird calls were so loud, it was fantastic.
Had a bit of confusion going down to Cox's River as I recalled reports of the race that the swing bridge was near the actual crossing. Well I consequently stopped at the swing bridge had a look and then kept running and looking for the crossing. I ran 1k before thinking I must have missed it so had to run back uphill again to the bridge to check. Worked out that I'm an idiot so turned around and ran back to what eventually became the open grassed area just before Cox's.

I class Cox's today as a pond as the water was certainly not moving. I crossed at the rocks not wanting to get my feet wet on a training run. I finally felt like I could run normally again as I proceeded up the Road to Mini-Mini saddle. The road is deeply rutted, most likely from 4wd's using the camp ground at Cox's River. The road up to Mini-mini was very hard work as it was open from the trees and starting to get warm I felt. Mixed walking and running up here as it was steep.

Finally I reached the top noted by a spray painted yellow 20 on a post. I proceeded down to Alum River knowing it was only 2ks down the track from the top of Mini-Mini. Ran well through here as it was pretty easy going but became really steep as I got closer to the River which was a trickle. Here the story changed and I ran back to the car.

The climb out of Alum Creek up to Mini-Mini saddle was hard work but at least I was shaded from the sun which was now pretty high up. Then the long down hill to Cox's was fairly easy as I didn't push it too hard. Arrived at Cox's and filled my now empty water bottle at the toilet.

Proceeded up the long climb back to Megalong, which meant tackling the many wooden stairs that I had run through on the way down. Plenty of walking was needed by me especially on the stairs. Finally came out to the farmland again and had to navigate past the cattle who were still refusing to get off the track. Where's my BBQ?
Through the farmland and finally back up the track to my car.

Ran 30.01ks in 3:10:16. Average pace of 6:20 per klm.
Today was really just a reconnaissance mission for the race, so time was not important. I took plenty of time looking around and taking some photos. Plus chatting to the many bush walkers, some of who were a bit freaked out by me running the track. Nutter I'm sure they were thinking. Saw a few Roos on the track plus an Echidna.
I ran only in singlet and shorts. I had a water bottle in one hand and my camera with a powerbar in the pouch in the other hand. I used the water bottle by the time I got to Cox's River the 2nd time. Filled up there and promptly drank the whole lot in the 7.5ks back to the car. I ate the powerbar going out of Cox's at the same time. I didn't feel I needed anything else while running and holding the bottle was no hassle.
Apologies about the long post.

Long Hill Reps 5x1.1k

A secret hill location in the Eastern Suburbs of Sydney.
Found a hill that appears to have a continous up from start to finish. The rise is 65metres vertical over the distance of 1.1ks. One part of about 100 metres on google earth says it goes down but it certainly is still rising in that section so I don't know what happened there.

Reps were 6:04, 6:08, 5:57, 6:05, 6:09. Recovery down was about the same time length.

65 metres vertical isn't very steep but the purpose was to keep using the same muscles going up for the long period. Worked quite well.

Secret Training

I am expecting to have a secret training session in the very near future, of course it won't be secret when I blog about it.