Issue 001 ........ THE BOUNTY POST ........ 20 January 2005 ...10 beaches, 2 National Parks, 2 cemeteries and non-stop 180 degree views of the Pacific Ocean.... The Bounty Run: The only church-friendly, free, distance running event in the Eastern suburbs. ~ In this issue: [1] welcome [2] why I should run [3] run format [4] suggested training [5] call for charity ideas [6] upcoming in next issue [7] unsubscribe details ........................................................... web-version available sometimes at: http://129.94.222.244/weblog/news/bounty/ ........................................................... _____________________________ [1] welcome G'day all, and welcome to the first issue of The Bounty Run's very own postal service, The Bounty Post. This will be an infrequent news service for those who I think are running, interested, or should be interested in joining the Bounty crew. If you're already convinced, skip [2] below and move straight onto [3]. However, if you have doubts, or what further motivation, then see [2] below. And, if after [2] you still think this isn't for you, then, ok, you can see [7] below. If you don't know what the Bounty is, then see [3] below. (then go back to [2] if unconvinced...simple isn't it?!) ... Date Announced ... I'm pleased to announce that a date has been set for the running of the 2nd Bounty Run: ** SATURDAY 26th FEBRUARY, 2005 ** . Please make a note of this. That gives us all a further 5 weeks till run-day. Plenty of time to rediscover those running shoes for some, or put in a few good longer runs for others. If you are part of the former group, or want to brush up on reasonable training activities then see [4] below. ... More Runs ... For the first time, the 2nd Bounty Run will incorporate two shorter lengths -- for those who want to be involved, but don't like the idea of 30+km (or like their shut-eye). They are: <> the 20km Beagle; and <> the 10km Long-boat. Each is explained in [3] below, and if your are keen, I'm after `Run Leaders' for each of these runs...(see [3] below). All runners will aim to finish together. ... Charity Suggestion ... Also for the first time, we'll be designating a charity organisation to donate to (thanks to Anna C for this tops suggestion). For more details, and especially if you would like to suggest a charity see [5] below. ... Other Runners ... If you find in conversation that someone you thought would certainly know (or should know) about the Bounty Run but hasn't, then that's sure to be my fault. I apologise. Just let me know and I'll add them in. I hope you enjoy this issue, stay tuned, and safe trails! Simon. _____________________________ [2] why I should run Some reasons why...stop when you are convinced...if you get to the bottom, go back to reason 1. and repeat. i. You know it's good for you. ii. Footy|Rugby|Soccer|Spectator season is only a couple of months away... (see 1.) iii. All of us need a goal to get us out there. iv. It takes in some of the best city-coastland in any Australian capital city. v. We run through 2 national parks, so plenty of opportunity to smell the flowers, for all you nature-lovers. vi. My wife suggests 6. should be `male bonding' but I really hope some of you girls will want to run...however, `male bonding' may still be where we end up. vii. Following in the foot-steps of the 6 Foot Track ultra marathon, you can receive a commemorative Bounty Belt Buckle if the Bounty is still going in 6 years' time. At this point the only competition for the first of these items is a resident of the Czech Republic (hello Petr!), so what are you waiting for?? .. did I mention that the Bounty Belt is awarded after 12 runs? viii. All who attempted the Bounty last year finished in full health and high spirits -- what other long running race can boast that track record? ix. Last year was a great run. Catch up on it here (during business hours, not guaranteed if you are using a Microsoft product -- switch to Mozilla Firefox (http://www.mozilla.org), it's a healthy move for you and your computer. Honestly.): http://129.94.222.244/news/trips/041113_BountyRun04report.round x. I'm sure this should be unnecessary, but...because it'll be something you can tell your grandkids -- `I ran in the second Bounty, kids, back in '05, phew -- then I came back every year for 35 years! look, here's my belt-buckle, belt, cup and saucer they gave me...'. ... if none of this is working for you then see [7] below. _____________________________ [3] run format For those of you looking for a race, I'm afraid you'll have to look elsewhere. The Bounty Run is about enjoying running (it is possible!) with friends, seeing some beautiful scenery and putting forward a goal to get us out there and running. We aim to run together the whole way, so as I get a better idea of our individual running strengths I'll work out what will be manageable. This may mean having two `waves' to accommodate heterogeneity. ... Route ... The Bounty starts at the old tower at La Perouse. We'll start early-ish on run day to avoid the heat and the golfing rush. We head first through the beautiful Botany National Park trails towards Henry Head and on to Cape Banks. From here, we take in several golf courses, running north on the Eastern cliff-line towards Malabar. From Malabar we head over the headland, again running the dramatic trail near the cliff-line. At Maroubra beach, those running the Beagle will join us. From here, it is a fairly well-known route towards Coogee, then Clovely, Bronte, Tamarama and Bondi. At Bondi SLSC, the final group -- the Long-Boat runners will join us, and we'll head up the hill briefly on Military Road (reverse City to Surf) before joining the new coastal walk that will take us all the way to The Gap. Now to give you an indication of potential start-times etc. I include below the course with distances and ETAs for a 7:00am start at La Perouse, running at 6min/km pace (1:24 City to Surf pace). ------------------------------------------- FROM To Dist ETA ------------------------------------------- La Perouse Maroubra B 15 km 08:30 Maroubra B Coogee B 4 km 08:54 Coogee B Bondi B 7 km 09:36 Bondi B The Gap 9 km 10:30 ------------------------------------------- Total 35 km ------------------------------------------ ... so, that would mean that if The Bounty starts at 7:00am, the Beagle (Maoubra B) kicks off at around 8:30am, and the Long-boat around 9:30am. ... Run Leaders ... For each of the shorter runs (the Beagle, and Long-boat), and for the possible second wave of The Bounty I'm after people to lead. This means getting to the start of your run a bit earlier, looking out for other runners, and running at the pre-arranged pace. Of course, we aim to be running as one big group by the end, so navigation won't be too much of a problem, although if we do have a second wave for the Bounty, then that leader will need to be familiar with the whole course, so some prior experience on the coastal sections would be most useful. _____________________________ [4] suggested training Please email me if you would like more info, or advice for your situation, but the following would be a good place to start... ... The Bounty (35km) ... It doesn't need to be pointed out that this is a long way. It is perfect if you have always wanted to do a marathon, but not quite got past 30 or so km. 5 weeks to go, means that you should be currently able to run 15-20km comfortably. In the next few weeks I would suggest running at least one long run of 20-25km per week, with two additional runs of between 8 and 15km. Each run should be at an easy pace -- a pace allowing a conversation between you and your training partner (this may seem `too easy' but that is the point). Ideally, by the 4th week, your long run should have moved out to around 30km (don't move more than 2-3km at a time at this). This would make you well placed. In the final week, ease off completely, running only maybe one 10km run. Email me for details on when some of us have been running, and you are most welcome to join.. ... The Beagle (20km) ... You are a runner who enjoys getting out, but haven't run too much more than 1 hour before (or at least, not that often). Current training should be runs of about 8-15km a couple of times a week. Over the next few weeks, aim to stretch out your longer run to 15-18km running at an easy going pace, that allows conversation between you and your training partner. Along with the longer run, try to fit in one or two other runs of 8-12km each week. Keep the variety up to stop boredom! ... The Long-boat (10km) ... You haven't been running too much recently, or haven't run too much before, or can't afford the time to widen out your running, but you'd like to be involved. Great! Depending on what you are currently doing: if you currently run for about 20-30min, try to run for about 35-45min once a week for the next few weeks. Add one or two other runs of about 20-30min and you should be good. Note, however, that the start of the Beagle is uphill, so practice some running uphill in the meantime. If you aren't running much at the moment, then start easy, with maybe a couple of 20min runs the next couple of weeks. Then, lengthen one of these by 5-10min initially, then bring the `shorter' run up to 30min as well. In the third and fourth week, try running for 50min once each week, shortening the other run accordingly for a break. ... General advice ... Again...let me know if you have specific questions -- the trick is to be sensible! No kick-start programs, no sudden changes in distance. Build your running up, and if possible include some other kind of training once or twice a week (footy training!, swimming, riding, gym etc.) to help your muscles recover and give your joints some all round strengthening. Remember, this is supposed to be fun! _____________________________ [5] call for charity ideas As mentioned, we'll aim to nominate a charity that we can all think about donating some money to. This adds another dimension to our run. Maybe you will want to speak to work-mates and raise the awareness of the charity, or maybe you'll just think about donating something by yourself. Whatever you like, it's up to you and totally voluntary! We don't need to know your decisions, keep that between you and the Big Guy. (Though encouraging reports of your work-mates/friends generosity are always nice to hear.) ... Suggestions ... At this stage, that charity is yet to be named...I'm very happy to hear suggestions from you all. Just send me an email. _____________________________ [7] upcoming in next issue Items to be covered in next issue: . run clothing . run nutrition . charity . transport Let me know if you'd like something else covered that isn't in this issue or next... _____________________________ [8] distribution list Ok, so you're not convinced? I do hope you want to be part of this great event, but I understand that some of your aren't in Sydney, let alone in the country. There are also others who will be keen, but not quite that keen enough to be receiving the odd Bounty Post...to all of you, that's fine -- really, it won't affect our friendship. Just let me know with a reply email with `Bounty unsubscribe' in the header. No need to tell me the details. (I'll cry myself to bed for weeks of course.)