"Southern Highlands Challenge", Wingello. 6km

A brilliant day, after leaving Mittagong in fog and light rain at 7:15am : the sun came out, the trails were mostly dry....at least for the 6km course.... and Leah and I had a great fun run!  We didn't stop or walk at all, not even on a couple of especially long, steep hills. I was so pleased for Leah!  She ran strongly and was quite relaxed......after the starting gun went off!.  We stayed together and ran across the finish mat holding hands, our arms in the air!

I was given a special mention during presentations!   Embarrassing but nice!!  Met quite a few Cool Runners I hadn't seen in ages.  Lovely to see them again and catch up with what each has been doing in recent years.

The website mentioned that the distance was something over 6km and my Garmin has 6.4km.

 

The event seems to have been a great success judging by the hundreds of people running and the families and children enjoying the food, stalls and farm animals.

6.4km in 51:35
Avg. 8:03m/k; Max 6:01m/k
1k laps :  8:15;  8:07;  8:26;  8:02;  7:55;  7:42; (3:06 for 400m)

....and I didn't fall over this time!   Saw a few who did though!  Will definitely do this run again.

5km ~~~

With Leah and Ross at 7:15 this morning :  5km

Tomorrow : Rest...before Sunday's 6km trail run at the Southern Highlands Challenge, Wingello!

Good Morning Sunshine! ~~~~~

The three of us this morning : 7:15am start from the Highlands School.  The rain had stopped and the sun was shining.

5km

Today : 5km with Leah and Ross

By Myself ~~~~~

In heavy rain, at 7:15am, I ran all by myself!  Leah and Ross had to get to work and, having to change and shower, they didn't have sufficient time.  I haven't seen so much water in months and months :  creeks and gutters overflowing everywhere. Unexpectedly, I really enjoyed running in the rain, something I haven't done in ages, being more inclined to stay in bed on wet winter days!

Home, throw wet clothes in washing machine, shower and large mug of steaming hot Milo did the trick and left me feeling quite pleased with myself!

Today : 5km

5k Each Day! ~~~~~

As part of Leah's graduation from Couch to 5k and in preparation for Sunday's 6km, Leah and I are running 5k each morning this week.  Glorious morning this morning!  Tomorrow....who knows, but this afternoon's storm might chase the rain away.

Couch to 5k Graduation!! ~~~~~

Leah and Ross completed the 8 week program this morning! Congratulations to both!  5 to 10k coming up!

 For me, only managed Couch to 5k and 2 Crossfit classes this week because of the constant rain which is forecast for most of next week.  It's much needed, so not complaining.

Sunday week, Leah and I run the 6km event in the Southern Highlands Challenge, Wingello State Forest trails.

Tempo Run ~~~~ 8km

 

5km of 8km

A perfectly lovely morning!  Sunny, warm, no wind.

Enjoyed the 5km...without any stops at all!  Woo Hoo!

1.5km warm-up
5km @ ST pace.. 8:11m/k (for 40min 5k time)
1.5k cool-down.

8:20;  8:09;  8:26;  8:27;  7:47
Avg. pace 8:14

C to 5k

7:45am :  35 min C25K with Leah;  Ross absent!

1:45pm :  Crossfit........ 10's  ...30 min...... Started 'Chin-ups' with a little help!!

Track ~~~~~

Bitterly cold at Chev. this morning :  3 degrees in Mittagong felt like -3 on the oval!  The whole time I wore gloves, jumper, beanie and track pants.  First repeat felt not so good and I thought I was in for a day when VP could wipe me out!  However, I ran easy, things improved and I stayed ahead for last 2 repeats.

10-20 min warm-up......I did 1.7k
3 x 1600m in 12:36 (based on 40min 5k time)
10 min cool-down......didn't need to cool down but did usual stretches.

3 x 1600m :  12:38;    12:14;    11:50

Lanes were in the process of being marked ahead of the carnival next week.  I ran inside the boundary fence.  Kids came and went while I plodded on!

Wingello ~~~ A Trial Run ~~~~~

Decided to drive to Wingello (50Km)  to check out the 6km tail course in preparation for August 31, Southern Highlands Classic......  and I had only one fall at about half way!  Having manoeuvred all the larger rocks, ditches etc, I managed the best version of a CJ I could have imagined!  CJ would have been proud of my results! I tripped on a protruding stone of about 2cm and landed on hands, knees and forehead slap bang onto the rocky, dirt trail!  As a result of this clever little trick, apart from sore hands and right shoulder and one cut knee, I have a beauty of a purple lump just above my right eye where I landed the hardest!  Amazingly, I didn't knock myself out! 

SHC 6km course

Lesson learned the hard way!  In hindsight, I shouldn't have gone there on my own, not just because of an accident which would be bad enough, but there is no way of getting help that I know of.  Another thing, it's too isolated an area alone on those trails...I think so anyhow.  There wasn't another person anywhere after leaving the camping ground.  Anyhow, it's done and I'm relieved not to have returned home in an even more sorry state!

The 6km course was tougher than I'd expected :  more hills and more difficult terrain than I wanted.  Hate to think what the half marathon and 50km are like! At least, I'll know what to expect on 31st August.

 Trail running is definitely an acquired talent!

C to 5k + ~~~~~

7:45am C25k :  Week 6, Day 2

1:45pm :  Crossfit (at school) :  "Tens" today.  Kids told they weren't allowed to use my light kettlebells for 'Farmer Carry' OR the chair I use to jump up onto the stage!!  So funny!

Chevalier College Track ~~~~~

....and still no lanes marked!  However the grounds keeper told me they'll be marking them on Monday of next week when Rugby finishes.  Today again, I ran just inside the boundary fence which gives me approximately 430m.  Kids came down to the oval and practised hurdles, long and high jumps.

My Program was :
 10-20 min warm-up......I did 1k + strides
5 x 1000m (7:44 for 40 min 5k)
10 min cool-down....I did 1km + stretches

5 x 1000m  :  7:41;     7:29;     7:19;     7:16;     6:55

Not a bad sort of day : bit windy, otherwise sunny and warm.  Session OK.

Today 7km.

Couch to 5k ~~~~

7:45 a.m. in a freezing cold 2 degrees!  With Leah and Ross :  Week 6, Day 1...heading towards the finish at Week 9.

1:45 p.m.  Cross Fit ...... at Highlands School with the kids!  I'm getting the hang  - or swing -  of those kettlebells at last!!

Today Off ~~~~~

So tired today!  Fell asleep sitting on the lounge with the sun streaming in and my laptop on my lap!

C to 5k early tomorrow morning!  Week 6....surprised it's been going for that length of time!

Long Run ~~~~~

Diamond Fields Road

 

1:30pm start with Leah from the School, out and back on Diamond Fields Road.  A very pleasant afternoon; surprised that the wind had dropped but cold nevertheless.  Jog/walk....mostly jog!

Today : 11km

C to 5k

What a dreadful morning!  At 7:45 when we began our run it was blowing up such a raging wind that I couldn't hear anyone speak.....that's if anyone did speak! I think all three of us were saving breath just to keep moving.   A light sleet to start with didn't do much to help either!

In spite of the atrocious conditions, we finished Week 5, Day 3 of C25k.  Hoping for better days at the weekend for the long run...11km again this week.