The program this week takes us for a run over the beautiful Coastal Classic route from Otford to Bundeena, in the Royal National Park. There is a brief description of the route
here .
As seems to be common, Sydney Trains have scheduled some trackwork but we can work around this. Best option to get to the start point is to catch a train (at either 0557 or 0604) from North Sydney Station to Town Hall, then catch the 0626 train from Town Hall Platform 4 to Otford station arriving at 0728. We'll then run via the Coastal track to Bundeena, and catch the ferry to Cronulla which runs hourly on the hour, and then trains back to North Sydney.
DISTANCE: the route itself is 30km, plus or minus a few steps. It is possible to cut it to about 26km by skipping the final beach. For those really keen, you can get to Bundeena and then return to Otford making it a memorable 60km outing.
BRING: Opal card for the trains, and $6.60 cash (no Opal) for the ferry. For the run itself - bring plenty of your preferred hydration and sufficient nutrition to get you through the run. There is a kiosk at Garie Beach (about the 9km mark) which has food and drinks for sale, and Bundeena township at the finish has a good range of shops.
WEATHER: The current forecast shows sunshine and HEAT! You'll definitely need to bring hydration and top up along the way. A swim or dip (where safe) at various points along the way is a good idea to cool down. Be Heat Aware and also don't forget the sunscreen!
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The program caters for runners training for various trail events over the Sydney Summer and Autumn periods, including but not limited to the Six Foot track, UTA, Tarawera and many other races both short and long. Courses are predominantly trail with where possible a shorter (~16km) and longer (up to 45km) option. Those who need even longer training distances are catered for too with many on the schedule offering an out-and-back loop (eg the Coastal Classic course run which makes for a healthy 60km return).
Bring
- your own copy of the map if you feel more secure running with one (sign on and download from NRG website)
- at least 500ml water bottle or hydration pack. Recommendation is 2 litres for runs longer than 20 km.
- sufficient cash for taxi and refreshment at a shop, just in case
- your mobile (in waterproof zip-lock bag or case)
- a gel or two if you plan to use them in a race
Do:
- familiarise yourself with the map and plan an exit strategy for contingencies
- eat something, drink plenty of water and apply sunscreen before starting
- apply Bodyglide or Vasoline where you’d normally chafe
- arrive 10 minutes early. Parking is easier and you're less likely to forget something
- assume you’ll be out all morning. Bush runs are slower than road runs. Don't schedule appointments on Saturday morning
- run with your pace group
- start in the slower group if you feel you’re "between pace groups" ability-wise
- notify somebody in your group if you drop out early, so we don’t send a search party for you
- get somebody to run with you if you can't make a scheduled run and want to do it another day.
- pick up where you left off If you miss one or two long runs or hill sessions; don't try to "make up for it" by running extra. Freshness is better than fatigue.
And most of all - enjoy yourself!